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Home » Exercise Guides

Dumbbell Bulgarian Split Squat: Target Your Leg Muscles Effectively

How to do the dumbbell Bulgarian split squat

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:21 AM EDT

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The dumbbell Bulgarian split squat is a very effective exercise which builds muscle and strength in the legs, and it has plenty of other benefits as well. Now, besides targeting the quads as the main muscle involved in the exercise, the split squat works the glutes, hamstrings, and calves as secondary movers.

The Bulgarian split squat is also great for developing unilateral strength as well as core stabilization which is required to do the exercise effectively. So, it’s a must in any leg routine if you want maximum results. But you do need to have some balance to do the exercise effectively which is why beginners should use only their body weight before progressing to the added resistance.

Dumbbell Bulgarian Split Squat Details
Basic Information
Body Part
Legs
Primary Muscles
Calves, Erector Spinae, Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps
Secondary Muscles
Core, Hip Adductors
Equipment
Dumbbells, Bench Or Elevated Surface.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Lunge
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Knee to Chest Stretch: Unlock Flexibility for Your Hips & Back
  • Boost Your Glutes: Effective Standing Hip Abduction Exercise
  • Hook Grip Deadlift: Build Strength in Key Muscle Groups
  • Dumbbell Pullover: Unleash Full-Body Power and Strength

Exercise Instructions

  1. Grab two dumbbells and position the tip of your right foot on the edge of a bench while your left leg is out in front of you 3-4 feet from the bench.
  2. Retract your shoulder blades and straighten your back.
  3. Then, squat down with your left leg until your upper leg is parallel to the floor. Inhale during this portion of the exercise.
  4. Now, squat back up but don’t lock out your knees at the top and exhale.
  5. Repeat for the desired number of reps.
  6. Then, place the tip of your left foot on the edge of the bench and do the split squats with your right leg for the desired number of reps.
  7. Alternate between legs for sets.

Variations & Tips:

  • You can use a barbell if you’re more advanced.
  • Start with very little to no weight if you’re a beginner and you need to develop sufficient balance to do the exercise safely and effectively.
  • Keep your back straight and shoulders retracted to ensure optimal balance.
  • The Bulgarian split squat is great for developing unilateral strength and balance since you’re working each leg individually.
  • This exercise works the quads, hamstrings, glutes, calves, and core.

Watch: How to do the dumbbell Bulgarian split squat

Interested in measuring your progress? Check out our strength standards for Bulgarian Split Squat, Dumbbell Bulgarian Split Squat, Squat, and more.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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