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.
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.
