Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat Video Guide
The Dumbbell Bulgarian Split Squat is an amazing lower-body exercise that targets the glutes, quads, and hamstrings by elevating the rear foot on a bench to increase range of motion. This split squat variation loads one leg at a time, improves hip stability, builds stronger legs and glutes, and helps you perform the movement correctly with deeper loading and better unilateral strength.
How to Perform the Dumbbell Bulgarian Split Squat
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Stand around one stride length in front of a bench and place the top of your rear foot on the bench behind you.
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Hold a dumbbell in each hand at your sides, stand tall, and brace your core.
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Lower your body by bending the front knee, dropping the back knee straight down toward the floor.
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Keep your chest upright and hips square, allowing a slight forward lean from the hips without rounding.
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Lower until your front thigh is nearly parallel to the floor, or as deep as your mobility allows.
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Drive through the front heel and mid-foot to return to the starting position.
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Complete all reps on one leg before switching sides.
GymNation Tip: If balance feels sketchy, slow the descent—control beats heavier dumbbells every time.
Personal Trainer Notes:
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Keep your front foot far enough forward for balance and knee comfort.
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Drive through the heel to target the glutes correctly.
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Don’t push off the back leg — the working leg should fire.
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Maintain a tall torso and controlled tempo.
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This split squat works best when performed slowly with full depth.
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Alternative Glute Exercises
Dumbbell Step-up
The Dumbbell Step-up strengthens the glutes (gluteus maximus), quads, and hamstrings while improving coordination and stability. It’s ideal for functional lower-body strength.
Barbell Lunge
The Barbell Lunge builds strength in the glutes (gluteus maximus), quads, and hamstrings. It’s a key movement for balance, coordination, and full lower-body power.
Barbell Full Squat
The Barbell Full Squat targets the glutes (gluteus maximus), quads, and hamstrings. It’s a compound lift that builds total lower-body strength and power.
Kettlebell Split Squat
The Kettlebell Split Squat strengthens the glutes (gluteus maximus), quads, and hamstrings. It’s a stable, beginner-friendly way to develop single-leg strength and balance.
Landmine Rear Lunge
The Landmine Rear Lunge targets the glutes (gluteus maximus) and hamstrings while improving coordination and core stability. The landmine setup adds support for controlled motion.
Barbell Curtsey Lunge
The Barbell Curtsey Lunge works the glutes (gluteus medius and maximus) and inner thighs. The crossing movement improves hip stability and overall lower-body balance.
Dumbbell Single Leg Split Squat
The Dumbbell Single Leg Split Squat strengthens the glutes (gluteus maximus), quads, and hamstrings while enhancing balance and stability. It’s ideal for unilateral strength and correcting imbalances.
Dumbbell Rear Lunge
The Dumbbell Rear Lunge targets the glutes (gluteus maximus) and hamstrings, placing less stress on the knees than a forward lunge. It’s great for improving hip stability and strength.
Dumbbell Lunge
The Dumbbell Lunge works the glutes (gluteus maximus), quadriceps, and hamstrings. It’s excellent for building leg strength, balance, and coordination while improving lower-body symmetry.
Dumbbell Bulgarian Split Squat FAQs
Yes. The dumbbell Bulgarian split squat is one of the best unilateral lower-body exercises for building glutes, quads, and hamstrings. The elevated stance increases intensity and forces the working leg to do more of the exercise, improving strength and stability.
Holding one dumbbell on the same side as the working leg increases hip loading and glute activation. Most lifters use two dumbbells, but ipsilateral loading is a great variation for increasing glute fire.
For many female lifters, 20 kg (combined or per dumbbell) is strong. The Bulgarian split squat has a deep range of motion and challenges balance, so even moderate loading feels heavy.
Stand tall, place your rear foot on the bench, hold dumbbells by your sides, keep your hips square, lower your back knee with control, then drive up through the front leg. This ensures proper form and reduces knee stress.
