Step by step instructions, muscle activation and variants for the Dumbbell Bulgarian Split Squat with Support.
A unilateral lower-body exercise where the rear foot is elevated on a bench and the front leg performs a single-leg squat while holding dumbbells for resistance. Holding onto a rack or wall for light support helps maintain balance and allows focus on depth and muscle activation.
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The Dumbbell Bulgarian Split Squat with Support 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.