Step by step instructions, muscle activation and variants for the Dumbbell Bulgarian Split Squat.
A unilateral lower-body exercise in which one foot is elevated on a bench behind you while you descend into a deep squat on the front leg, holding dumbbells for resistance. This movement heavily targets the quadriceps and glutes while challenging balance and hip flexibility.
Common mistakes content is coming soon.
The Dumbbell 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.