Dumbbell Bulgarian split squat

The dumbbell Bulgarian split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. Overloading the movement with dumbbells usually presents less of a balance challenge than putting a barbell on the back. Dumbbell split squats are usually performed for moderate to high reps, such as 8-12 reps per leg, but they are also effective done with heavier weights in lower rep ranges.


  1. Builds size and strength throughout the lower body
  2. Works the core, upper back, and lower back to maintain stability and positioning
  3. Many people find single-leg squat variations easier on the spine and knees than bilateral back squats
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Dumbbell Bulgarian split squat Images


Dumbbell Bulgarian split squat Instructions

Dumbbell Bulgarian split squat muscle diagram

For first 10 reps, pause momentarily at both the bottom and top of the movement. Then immediately perform 10 faster reps, then finish with a 10-second hold at the bottom of the last rep.