How to do the Dumbbell Bulgarian Split Squat
Stand in front of a bench and rest the top of your rear foot on it, holding a dumbbell in each hand.
Lower straight down by bending your front knee until your thigh is nearly parallel to the floor.
Keep your torso stable and your front knee in line with your foot.
Push through your front leg to stand up and finish your reps before switching legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Bulgarian Split Squat doesn’t suit your gym or your joints.
Train smarter
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- Bulgarian split squat form: setup, quads vs glutes, balanceBulgarian split squat form: how to find your stance, bench height, quad vs glute bias, balance tips, loading options, and how lunges compare.
- Dumbbell only workout plan: 4-day program for muscleA complete dumbbell only workout plan for home or a crowded gym: 4-day upper/lower program, a 3-day option, how to progress with fixed dumbbell jumps.
