Dumbbell Bulgarian Split Squat
The dumbbell Bulgarian split squat is a unilateral lower body exercise targeting the quadriceps. Holding dumbbells allows for a natural arm position while the elevated rear foot increases range of motion and unilateral leg strength.
How to do it
- Stand in front of a bench and hold a dumbbell in each hand at your sides.
- Extend one leg back and rest the top of your foot on the bench.
- Lower your back knee toward the floor by bending your front knee.
- Descend until your front thigh is parallel to the floor.
- Drive through your front heel to return to the starting position and repeat, then switch legs.
Form cues
- Keep your chest tall and core engaged throughout the movement.
- Drive through the front heel to stand back up.
- Lower your back knee straight down toward the floor.
- Keep your front knee tracking in line with your toes.
Breathing: Inhale as you lower your body down, and exhale firmly as you drive back up to the starting position.
Common mistakes
- Leaning too far forward, which shifts the work away from your quads and into your lower back.
- Taking too short of a stance, causing your front heel to lift off the floor during the descent.
- Rushing through the repetitions, which makes it harder to maintain your balance.
Muscles worked
Primary: quads. Secondary: glutes, upper legs.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 75 s
Lose weight
3 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working the front of your thigh (quads) and your glutes on the working leg.
How can I improve my balance during split squats?
Focus your eyes on a single non-moving spot on the floor a few feet in front of you, and engage your core before you start moving.
What if my back knee touches the floor?
Lightly grazing the floor or hovering just above it is fine, as long as you maintain control and do not rest your weight on the ground.