Bulgarian split squat with dumbbells
Hold a dumbbell in each hand, stand facing away from a bench or step. Place the top of one foot on the bench behind you, ensuring your front foot is far enough forward to allow a deep squat.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- Quadriceps
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Adductor Magnus
- Erector Spinae
- Core
Target muscles
- legs
- glutes
How to perform
- 1
Hold a dumbbell in each hand, stand facing away from a bench or step.
- 2
Place the top of one foot on the bench behind you, ensuring your front foot is far enough forward to allow a deep squat.
- 3
Keeping your chest up and core engaged, lower your back knee towards the floor by bending your front knee.
- 4
Descend until your front thigh is parallel to the floor or just below, ensuring your front knee tracks over your mid-foot.
- 5
Drive through your front heel to push back up to the starting position, squeezing your glute at the top.
- 6
Complete all reps on one side before switching legs.
Safety & form
Train smart. Read these notes before adding heavy load.
