Bulgarian Split Squat (Dumbbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Bulgarian Split Squat (Dumbbell) Exercise Demo

Exercise Profile

Exercise Equipment

Dumbbell

Primary muscles

Quadriceps, Glutes

Secondary muscles

Hamstrings

Exercise Category

Unilateral Lower Body

Bulgarian Split Squat (Dumbbell) Muscles Worked

Front

Back

MuscleSet

Quadriceps

45.5%

Glutes

36.4%

Hamstrings

18.2%

Bulgarian Split Squat (Dumbbell) Overview

The Bulgarian split squat is a unilateral lower-body exercise that challenges balance, mobility, and single-leg strength. By elevating the rear foot on a bench, this movement emphasizes the quads and glutes of the front leg while also recruiting stabilizing muscles. Using dumbbells adds external load while still allowing each side of the body to work independently, helping correct muscular imbalances. It’s a staple in both strength and hypertrophy routines for its ability to load the legs heavily without requiring a barbell. Proper setup and control are critical to avoid knee strain and ensure the front leg does the bulk of the work.

Why Do The Bulgarian Split Squat (Dumbbell) ?

Bulgarian Split Squat (Dumbbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Bulgarian Split Squat (Dumbbell)

1. Stand a few feet in front of a bench and place one foot behind you on the bench. 2. Hold dumbbells at your sides and keep your chest up. 3. Lower your back knee toward the floor, keeping your front knee in line with your toes. 4. Drive through your front heel to return to standing.

Machine Tips

Use a bench 12–18 inches high for rear foot support; maintain upright torso to bias quads or a forward lean to bias glutes.

How to Progress

Add weight, increase depth or reps, elevate front foot slightly, or slow down the tempo for more time under tension.

PROGRAMS WITH Bulgarian Split Squat (Dumbbell)