How to do a Dumbbell Bulgarian Split Squat

Authored by Fitbod

About Dumbbell Bulgarian Split Squat

Sets Logged
784,784
Popularity Rank
146th
Difficulty
Beginner
Quads Strength
99 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.

  1. Stand upright with a pair of dumbbells resting next to your hips with an overhand grip so your palms are facing in.
 Extend your left leg behind you and place the top of the left foot onto a bench.
 Bend your knees to lower your left knee to the floor keeping your torso vertical.
 Controllably return to the starting position and repeat with the opposite side.

Common Mistakes

  • Distance from the Bench

    Distance from the bench can make or break this exercise. If you’re struggling to get the right distance, try sitting on the bench and extending your leg straight out in front of you. This should be the proper distance for this exercise.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight