Dumbbell bulgarian split squat

Quads

🔧 Dumbbell ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up in a split stance position while grasping dumbbells by your side with a neutral grip. Position the back foot on a bench or circular pad to increase the range of motion. Descend by flexing the front knee and continue until the back knee touches the ground directly beneath the hip. Drive through the front foot and extend the knee as you return to the starting position. Repeat for the desired number of repetitions.

Muscles Worked

Quadriceps

Secondary: Glutes, Hamstrings

Tips

Set back foot at knee height or slightly below — too high stresses the lower back. Smaller stance + drive through ball of foot → more quads. Larger stance + drive through heel → more glutes/hamstrings. Slight torso lean helps keep spine neutral and load front leg. If knee caves in, use a band pull and push out to activate glutes.

Similar exercises

Barbell bulgarian split squat Quads · 🔧 Barbell 6/10 Smith machine bulgarian split squats Quads · 🔧 smith machine 4/10 Kettlebell bulgarian split squat Glutes · 🔧 Kettlebell, Flat Bench 5/10 Dumbbell split squat Quads · 🔧 Dumbbells 4/10 Resistance band bulgarian split squat Glutes · 🔧 Resistance band 4/10 Bulgarian squat Quads, Glutes · 🔧 no equipment 4/10 Kettlebell goblet bulgarian split squat Glutes, Hamstrings · 🔧 Kettlebell, Flat Bench 5/10 Split squat Quads · 🔧 no equipment 3/10

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