Exercise guide · Legs & Glutes

Dumbbell Bulgarian Split Squat

The Bulgarian split squat trains one leg at a time with your rear foot elevated on a bench. Holding dumbbells at your sides, you lower your front knee until the thigh is roughly parallel, building quad, glute, and hamstring strength while challenging balance.

Targets: Quads
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Bulgarian Split Squat

Stand about two feet in front of a flat bench. Hold a dumbbell in each hand at your sides with arms straight.
Place the top of your rear foot on the bench behind you, toes down or shoelaces on the pad. Front foot stays flat on the floor.
Set your front foot far enough forward that your knee stays over your mid-foot when you descend—adjust before adding heavy weight.
Brace your core and lower straight down by bending your front knee and hip until the front thigh is parallel or as deep as mobility allows.
Keep torso upright and front knee tracking over toes. Push through your front heel to stand back up.
Complete all reps on one leg before switching sides.

Form cues

Front knee tracks over toes, not caving inward
Torso stays tall—don't lean forward aggressively
Most weight on the front leg; rear foot is balance only
Control the descent; don't drop into the bottom

Common mistakes

Front foot too close to the bench, causing knee to shoot past toes
Pushing off the rear leg instead of driving through the front heel
Leaning torso excessively forward to make the rep easier
Using dumbbells so heavy that balance breaks down

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Start with bodyweight or light dumbbells until foot placement feels stable. Use a pad on the bench if the top of your foot is uncomfortable. Stop if you feel sharp knee pain.

Alternatives

Similar legs & glutes exercises

See all legs & glutes exercises · Browse the full exercise library