Dumbbell Bulgarian Split Squat: How-to, Tips & More
The Dumbbell Bulgarian Split Squat is a intermediate compound exercise for your quads. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Dumbbell Bulgarian Split Squat
- Hold a dumbbell in each hand and rest your back foot on a bench.
- Step the front foot far enough forward that your knee stays over your foot.
- Lower until your back knee is close to the floor.
- Drive up through the front foot, then switch legs after the set.
Dumbbell Bulgarian Split Squat tips
- Lean slightly forward to work the glutes more.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells, Bench
Type
Compound
Dumbbell Bulgarian Split Squat alternatives
Barbell Bulgarian Split Squat
Quads
Bulgarian Split Squat
Quads
Smith Machine Bulgarian Split Squat
Quads
Bodyweight Bulgarian Split Squat
Quads
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Dumbbell Bulgarian Split Squat work?
The Dumbbell Bulgarian Split Squat mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Bulgarian Split Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Dumbbell Bulgarian Split Squat?
You need dumbbells and bench.
Add Dumbbell Bulgarian Split Squat to your program
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