Dumbbells Bulgarian Split Squat

Hold a dumbbell in each hand and place your back foot on a bench. Lower your hips, bending the front knee to parallel, then press back up. Keep your chest up and weight balanced.

GLUTES · LOWER BODY

Dumbbells Bulgarian Split Squat: how the movement is executed

How it is executed

Hold a dumbbell in each hand and place your back foot on a bench.
Lower your hips, bending the front knee to parallel, then press back up.
Keep your chest up and weight balanced.

Muscles worked: Glutes
Primary muscle: Gluteus maximus
Equipment: Dumbbell
Movement pattern: Lower body
Difficulty: Intermediate
What it is for: StrengthHypertrophyStability

Watch the full tutorial

Variations and substitutions

Bodyweight Bulgarian Split SquatBodyweight

Routines that program it

Three-day dumbbell workout at home3 sets a week Four-day upper/lower split3 sets a week Four-day strength program3 sets a week Six-day push/pull/legs routine3 sets a week

Glutes exercises Dumbbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.Kaizer vs HarbizHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

RPE (rate of perceived exertion)RPE is a 1-to-10 scale on which someone rates how hard an effort felt.AutoregulationAutoregulation means adjusting a session's load or volume based on how the person responds that day, instead of following a number set weeks earlier.Heart rate zone calculatorWhat your heart rate zones are

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Dumbbells Bulgarian Split Squat

Program your clients' routines from these exercises, without the spreadsheet.

Ready to raiseyour standard?