VARIATIONS
- Bulgarian Split SquatQuadriceps
- Front Foot Elevated Split SquatQuadriceps
- Barbell Split SquatQuadriceps · Barbell · Bench
- Smith Machine Bulgarian Split SquatQuadriceps · Smith Machine · Bench
- Front Rack Bulgarian Split SquatQuadriceps · Glutes · Barbell · Bench
- Barbell Bulgarian Split SquatQuadriceps · Barbell · Bench
Dumbbell Bulgarian Split Squat
Back foot rests elevated on a bench behind the body.
This unilateral movement targets the glutes and quadriceps while challenging balance and stabilizer strength. It corrects muscle imbalances by isolating each leg under load.
HOW TO DO IT
- Stand facing away from a bench with a dumbbell in each hand.
- Place the top of one foot securely on the bench behind you.
- Lower your hips until your front thigh is parallel to the floor.
- Drive through your front heel to return to the starting position.
- Complete all repetitions on one leg before switching sides.
COMMON MISTAKES
- Placing too much weight on the rear foot.
- Letting the front knee collapse inward during the descent.
- Leaning too far forward and shifting focus to the lower back.
TIPS
- Keep your torso upright to emphasize the quadriceps.
- Drive through the mid-foot of the front leg, not the toes.
- Imagine pushing the floor away rather than just standing up.
SAFETY
- Ensure the bench is stable and will not slide during the movement.
DETAILS
- Muscles
- GlutesQuadriceps
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lunge
- Load position
- At the sides
- Arms
- Both
- Legs
- One
- Body position
- Standing
- Stance
- Staggered / split
- Direction
- Forward
- What is raised
- Rear foot elevated
SIMILAR EXERCISES
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