Videos
Instructions
- Stand a few feet in front of a bench and place the top of one foot behind you on the bench.
- Hold a dumbbell in each hand with arms fully extended at your sides.
- Lower your back knee toward the floor while keeping your front foot flat and your torso upright.
- Descend until your front thigh is parallel to the floor, then push through the front heel to return to the start position.
- Repeat for the desired reps, then switch legs.
Technical Tips
- Keep your front knee aligned with your foot throughout the movement.
- Maintain a neutral spine and avoid leaning forward.
- Engage your core for balance and stability.
- Descend in a controlled manner to avoid joint strain.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push back to the starting position.
Medical restrictions
- Knee injuries
- Hip instability
- Balance disorders
- Lower back pain
The Bulgarian Split Squat with Dumbbells is a highly effective unilateral lower-body exercise designed to strengthen the quadriceps and glutes while improving balance, coordination, and muscular symmetry. By elevating the rear foot on a bench and holding dumbbells at the sides, this exercise maximizes tension in the lead leg, promoting greater hypertrophy and functional strength. Unlike traditional squats, the Bulgarian Split Squat emphasizes single-leg control and core stabilization, making it ideal for athletes, bodybuilders, and fitness enthusiasts aiming to correct muscle imbalances and enhance athletic performance. It also provides a deep range of motion, encouraging mobility and flexibility in the hips. This movement is particularly valuable in injury prevention protocols and sport-specific conditioning, offering scalable difficulty through load adjustment. Incorporating this exercise into your routine supports improved posture, enhanced leg strength, and better overall lower-limb function.
How do I do a Bulgarian Split Squat with dumbbells correctly?
To perform a Bulgarian Split Squat with dumbbells correctly, keep your back foot elevated on a bench, maintain an upright torso, and lower your back knee toward the ground while holding dumbbells at your sides. Push through your front heel to return to standing.
What muscles do Bulgarian Split Squats with dumbbells work?
Bulgarian Split Squats with dumbbells primarily work the quadriceps and glutes, while also engaging the hamstrings, adductors, calves, and core for balance and stability.
Is the Bulgarian Split Squat better than a regular squat?
The Bulgarian Split Squat is not necessarily better than a regular squat but offers unique benefits like unilateral strength, balance improvement, and reduced spinal load, making it a valuable addition to lower-body training routines.
Can beginners do Bulgarian Split Squats with dumbbells?
Yes, beginners can perform Bulgarian Split Squats with dumbbells by starting with light weights and focusing on balance and form before progressing to heavier loads.
How high should the bench be for Bulgarian Split Squats?
The bench should be approximately knee height, allowing the back leg to rest comfortably without straining the hip or knee joint.