Split Squat with Dumbbells

The dumbbell Bulgaria split squat is a single-leg exercise targeting the quads, glutes, and hamstrings.


  1. Builds size and strength in teh lower body
  2. Works the core to maintain an upright position
  3. Helps with muscle and strength imbalances

Split Squat with Dumbbells Images


Split Squat with Dumbbells Instructions

Split Squat with Dumbbells muscle diagram
  1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
  2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
  3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
  4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.