← Back to library
Last updated February 2, 2026
Media unavailable
adductorscalveshamstringsquadricepsabductorsglutes
Bulgarian Split Squat (Dumbbell)
Place one foot on a bench behind you. Squat down on the front leg until your thigh is parallel to the floor. This is a challenging unilateral leg builder.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Staggered
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand a few feet in front of a bench or elevated surface.
- Hold a dumbbell in each hand at your sides with your arms fully extended.
- Step 2Position Your Rear Foot
- Extend one leg back and place the top of your foot on the bench.
- Ensure your front foot is flat on the ground, about two feet in front of the bench.
- Step 3Engage Your Core
- Keep your core tight and your back straight.
- Focus on maintaining a neutral spine throughout the movement.
- Step 4Lower Your Body
- Bend your front knee and lower your body until your thigh is parallel to the ground.
- Keep your front knee aligned with your ankle and avoid letting it extend past your toes.
- Step 5Push Back Up
- Press through your front heel to return to the starting position.
- Ensure that you maintain control and stability as you rise.
- Step 6Repeat
- Complete the desired number of repetitions on one leg before switching to the other leg.
- Focus on maintaining good form with each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully step back and remove your rear foot from the bench.
- Place the dumbbells down safely at your sides.