Dumbbells Bulgarian Split Squat

Muscles worked

Glutes

Primary muscle

Gluteus maximus

Equipment

Dumbbell

Movement pattern

Lower body

Difficulty

Intermediate

What it is for

StrengthHypertrophyStability

Watch the full tutorial

• Placing the front foot too close to the bench. The knee travels far forward, the heel lifts and the rear hip cannot extend. Step out until the whole front foot stays down at the bottom with the shin close to vertical.
• Pushing off the back foot. The rear leg is only a kickstand for balance; if it carries load, the front glute works less and that knee is overloaded. Rest only the top of the foot and stand up with the front leg.
• Using a bench that is too high. With the foot that far up, the pelvis tips forward and the lower back arches to compensate. Pick a support at knee height, or lower if your hip mobility is limited.
• Letting the front knee cave inward on the way up. As fatigue sets in, the gluteus medius stops holding the alignment. Drive the knee toward the second toe and lower the load if you cannot hold it.

Which muscles does the dumbbell Bulgarian split squat work?

The main muscles are the gluteus maximus and the quads of the front leg, which produce almost all the force to stand up. The hamstrings and adductors assist with hip extension. The gluteus medius of that same leg keeps the pelvis level and the knee aligned, which is why you feel the exercise on the side of the hip. The rear leg gets a hip flexor stretch, and the abs and forearms hold the torso and the dumbbells.

When should you move from the bodyweight Bulgarian split squat to dumbbells?

When you can do about 12 to 15 reps per leg with bodyweight without losing balance or depth, the unloaded version stops being enough to progress. Dumbbells let you keep raising the difficulty in small steps and, hanging at the sides, help keep the torso upright. If knee alignment or depth falls apart with dumbbells, go back to bodyweight for a few weeks and test again.

How many sets and reps of the dumbbell Bulgarian split squat should you do?

A common starting point is 3 sets of 8 to 12 reps per leg, leaving 1 to 3 reps in reserve. Since it is unilateral, always start with the weaker leg and match that number of reps with the other one. It usually comes after a squat or a deadlift as the second leg exercise, although it also works as the main exercise in programs where the back does not tolerate much axial load.

Is it better to do the Bulgarian split squat with one dumbbell or two?

With two dumbbells at the sides the weight is split evenly and it is the easiest way to load and balance, so it is the default option. A single dumbbell held at the chest, goblet style, keeps the torso more vertical and helps anyone who tends to lean forward. One dumbbell in the hand opposite the front leg forces the gluteus medius to stop the hip from dropping to that side, useful when stability is the goal.