Bulgarian Split Squat (Dumbbell)

How to do it

1. Stand a long step in front of a bench holding a dumbbell in each hand and rest the top of one rear foot on it.
2. Set your front foot about hip width from the line of the bench.
3. Lower straight down until your back knee is just above the floor.
4. Keep your torso upright and your front knee over your toes.
5. Drive through your front foot to stand, then repeat and switch legs.

Key cues

• Rear foot on a knee-high bench
• Long step forward
• Torso upright
• Front knee tracks the toes
• Weight through the front foot

Common mistakes

• Front knee caving inward
• Leaning far forward
• Pushing off the rear leg
• Standing too close to the bench

Muscles worked

Primary

Quads, glutes and adductors

Secondary

Hamstrings

Equipment

Dumbbells and bench.

Variations

• Bulgarian Split Squat (Bodyweight)

  Bodyweight · Squat

• Bulgarian Split Squat (Smith Machine)

  Machine · Quads, glutes · Squat

Programs that use it

• Upper/Lower

References

1. ACE: Bulgarian Split Squat
2. StrengthLog: Bulgarian Split Squat
3. BarBend: Bulgarian Split Squat