Dumbbell Bulgarian Split Squat
Builds your quads and single leg strength, helping with squats, balance and everyday movement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand about one step in front of a bench and place the ball of your back foot on the bench, holding the dumbbells at your sides.
- 02
Brace your core, keep your chest up and your gaze forward, and position your front foot so your knee can travel in line with your toes.
- 03
Lower yourself under control by bending your front knee and hip, keep your hips level and your knee aligned with your toes.
- 04
Drive yourself back up through your front leg and squeeze your quadriceps at the top without forcefully locking your knee.
Beginner's guide
§ 03 · GuideBuilds your quads and single leg strength, helping with squats, balance and everyday movement.
You should feel it in your front quad and a bit in the glute. It should not be driven by your back leg or felt in your lower back.
A common mistake is pushing too much with the back leg. Keep most of the weight on the front leg and drive up through it.
How to get started at the gym
§ 04 · SisuLiftDumbbell Bulgarian Split Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep most of your weight on your front leg and let your back leg provide support rather than drive the movement. Adjust your stance length: a shorter stance emphasizes the quadriceps, while a longer stance shifts more of the load to the glutes.
This exercise places a unilateral load on the quadriceps and effectively reveals side-to-side differences in strength and control.
More exercises: Quadriceps
§ 06 · Same muscles
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