Dumbbell bulgarian split squat

Quads

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

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

How to perform

Position a knee-height bench. Stand facing away, with one foot laces-down on the bench. Ensure your front knee aligns over your ankle. Lean forward slightly (20-30 degrees), weight primarily on the front foot. Lower your hips straight down until your front thigh is parallel and your rear knee is just above the bench. Maintain a stable torso. Press through your front heel to return to the starting position, squeezing your glutes. Alternate legs.

Muscles Worked

Quadricepsgluteus maximus

Secondary: Hamstrings, adductors, calves, core stabilizers

Tips

Minimize rear foot engagement; it should feel like it could float. Adjust stance to keep your front shin vertical at the bottom. A slight forward lean (20-30 degrees) optimizes glute activation. Control the descent (2-3 seconds) to maximize muscle stimulus. Keep hips square throughout. Grip the floor with your front foot, spreading your toes for stability.

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

Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.