Skip to content
WorkoutPlan.
Lunge Dumbbell Intermediate Compound Unilateral Video

How to do the Dumbbell Bulgarian Split Squat

Primary: Glutes · also works Quads, Hamstrings.

The Dumbbell Bulgarian Split Squat is a lower-body strength exercise that targets the glutes and quadriceps, with secondary emphasis on the hamstrings. It involves elevating one foot on a bench behind you while performing a squat with dumbbells in each hand, creating an effective and challenging movement for single-leg strength development and balance improvement.

Demo video: Dumbbell Bulgarian Split Squat · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand a couple of feet in front of a bench while holding a dumbbell in each hand.

  2. 2

    Extend one leg back and place the top of your foot on the bench.

  3. 3

    Lower your body by bending your front knee and hip until your thigh is parallel to the ground.

  4. 4

    Push through your front heel to return to the starting position.

  5. 5

    Complete the desired number of reps before switching legs.

Coaching cues

  • Ensure your front knee does not travel excessively past your toes.
  • Keep your torso upright throughout the movement to engage the glutes effectively.
  • Control the descent to maintain balance and ensure proper form.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: moderate Spine load: low Home-friendly

Dumbbell Bulgarian Split Squat alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Reverse LungeDumbbell · beginner Bulgarian Split SquatDumbbell · intermediate Single Leg Dumbbell Split SquatsDumbbell · intermediate Forward LungeBodyweight · beginner Lateral LungeBodyweight · beginner Reverse LungeBodyweight · beginner

Frequently asked questions

What muscles does the Dumbbell Bulgarian Split Squat work?

Primary: Glutes. Secondary: Glutes, Quads, Hamstrings

How many sets and reps of Dumbbell Bulgarian Split Squat should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Bulgarian Split Squat?

Same movement pattern, different equipment: Dumbbell Reverse Lunge, Bulgarian Split Squat, Single Leg Dumbbell Split Squats, Forward Lunge, Lateral Lunge, Reverse Lunge.

Is the Dumbbell Bulgarian Split Squat good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.