Dumbbell Bulgarian Split Squat
Single-leg squat with your back foot resting on a bench.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells and bench
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Dumbbells and bench
How to do the Dumbbell Bulgarian Split Squat
4 steps, in the order you do them.
- Stand with your back to a bench, a dumbbell in each hand, and rest the top of one foot on it.
- Step your front foot out a comfortable distance and keep it fully planted, with your knee in line with your foot.
- Lower in a controlled way to a depth you can hold with stability.
- Push up through your whole front foot. Finish your reps, then switch legs.
Muscles worked
Common Dumbbell Bulgarian Split Squat mistakes
What goes wrong most often when you do the Dumbbell Bulgarian Split Squat, and how to fix it.
Your front foot is too close to the bench and your knee travels too far forward.
Set your front foot far enough out that, at the bottom, your knee is roughly over your foot.
You press on the toes of your back foot and push off with that leg.
Rest the top of your back foot on the bench and use that leg only for balance.
The bench is too high and your hips arch as you lower.
Use a bench at knee height or a bit lower so your back hip doesn't pitch forward.
Alternatives to the Dumbbell Bulgarian Split Squat
They work the quads with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 22 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 10–12
- Rest0:45 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 3 × 10–12 | 2:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 10–12 | 2:00 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:30 |
| Glute specialization · Beginner | Beginner and intermediate | 2 × 10–12 | 1:30 |
| Calf specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 10–12 | 2:00 |
| Intermediate PPL 6 Days | Intermediate | 3 × 10–12 | 2:00 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 10–12 | 1:30 |
Rest between sets, in minutes. And 14 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Bulgarian Split Squat
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
More quads exercises
Dumbbell Split SquatQuads · Dumbbells
Wall SitQuads · Bodyweight
Barbell Walking LungeQuads · Barbell
Vertical Leg PressQuads · Machine
Frequently asked questions
What muscles does the Dumbbell Bulgarian Split Squat work?
The Dumbbell Bulgarian Split Squat works mainly the quads. It also works the glutes and the hamstrings.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with a minute and a half of rest. With more experience, 3 sets of 10 to 12 reps with a minute and a half of rest.
Which routines include the Dumbbell Bulgarian Split Squat?
It appears in 22 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Beginner Upper-Legs 4 Days, and Express Full Body 3 Days.