Dumbbell Bulgarian split squat

  • Working: quads
  • less: glutes, hamstrings
  • Equipment: Dumbbells
Dumbbell Bulgarian split squat: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Back to the bench, the instep of the rear foot on it; the bench is pushed against a wall and does not slide.

  2. The front foot is far ahead (a step of at least ~0.55 of your height), the trunk leans forward a little (5–20°).

  3. Down 2 s straight to a knee of ~90°: the rear knee does not touch the floor, the front knee stays over the foot and does not cave in.

  4. Up 1 s.

  5. Beginners: first a split squat without the bench and without weight, a hand on a rack or a wall in the first sets; add dumbbells when 8–10 reps without weight are steady.

  6. Knee pain or loss of balance: go to a plain lunge or a goblet squat.

Common mistakes

  • Step too short, knee far forward — place the front foot further out.
  • Knee caving inward — keep it over the foot.
  • Losing balance — start with no weight, hand on a post or wall.
  • Bench sliding — brace it against a wall.

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