Step by step instructions, muscle activation and variants for the Dumbbell Assisted Bulgarian Split Squat.
The Dumbbell Assisted Bulgarian Split Squat combines the rear-foot-elevated split squat with a light dumbbell held in each hand for added resistance, while still allowing you to use a support for balance assistance. It bridges the gap between the fully assisted bodyweight version and the freestanding loaded split squat, building unilateral leg strength and stability.
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The Dumbbell Assisted Bulgarian Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.