← Exercise library

Bulgarian Split Squat (Dumbbell)

One leg at a time, back foot on a bench. Humbling with very little weight.

• Quadriceps
• Dumbbell
• Weight and reps

What it works

Quadriceps and glutes of the front leg, with the hamstrings assisting and the hip of the rear leg getting a stretch. Balancing on one leg means the smaller stabilising muscles around the hip work hard, which is much of the value.

Setup

1. Stand roughly a stride's length in front of a bench, facing away from it.
2. Place the top of your rear foot on the bench, laces down. Some people prefer the toes tucked under, which is also fine.
3. Check the distance. At the bottom of the rep your front shin should be close to vertical and your rear knee should reach towards the floor without your front heel lifting. Adjust before you start rather than mid set.
4. Hold a dumbbell in each hand at your sides. For your first attempts, use no weight at all.
5. Stand tall with a small forward lean from the hips.

The movement

1. Brace, and lower straight down by bending your front knee.
2. Descend until your rear knee is close to the floor and your front thigh is roughly parallel to it.
3. Keep your weight through the whole of your front foot, especially the heel.
4. Drive up through your front foot. The rear leg is there for balance, not to push.
5. Finish all the reps on one leg before switching, unless the program says otherwise.

Common mistakes

• Standing too close to the bench: your front knee travels a long way forward and your heel lifts. Move further out.
• Pushing off the back foot: the front leg does the work. If the back leg is driving, you are doing a lunge with a prop.
• Going too heavy too soon: this exercise is hard with nothing in your hands. Get the balance and the depth right before you add dumbbells.
• Twisting at the hips: keep your hips square. If one side rotates, drop the weight.
• Rushing the reps: balance takes a moment to settle. Slow, controlled reps get far more out of it.

Variations and alternatives

A regular split squat, with the rear foot on the floor, is easier to balance and a good place to start. The leg press covers similar muscles with none of the balance demand. The barbell squat is the heavy two legged equivalent. Holding a single dumbbell in the opposite hand adds a useful anti rotation demand.

If a movement causes pain rather than ordinary training effort, stop and speak to a qualified professional. Programming context for this lift is in how training programs are built.