If you’re looking for an outstanding move to power up your leg days, the dumbbell Bulgarian split squat may be your perfect match. Not only does this exercise build strength in your lower body, but it also levels up your coordination, control, and confidence.
If you’re wondering how to do a dumbbell Bulgarian split squat, this guide will offer guidance on technique, common mistakes to avoid, and variations you can try if you’re up for a little extra challenge.
What Is a Dumbbell Bulgarian Split Squat?
The Bulgarian split squat is a single-leg strength exercise that keeps your back foot elevated on a bench (or other sturdy surface). You build strength by moving vertically up and down in a lunging motion, bending your front leg to around 90º as you lower into the move.
As the name suggests, dumbbell Bulgarian split squats are performed with dumbbells. However, if you’re new to this exercise, it can be just as effective (and challenging) without them. The real power of this move lies in the expanded range of motion you get by propping your back foot up behind you. With or without added weight, you build strength by isolating each individual leg.
What Muscles Does The Bulgarian Split Squat Work?
The Bulgarian split squat is incredibly efficient for a variety of gym goals, from improving hip mobility to enhancing overall lower-body control. As a comprehensive lower-body exercise, the Bulgarian split squat activates your:
- Quadriceps – Of all the muscles activated, you’re likely to feel your front thigh muscles the most. This is because your front leg bears the majority of your weight throughout the movement.
- Glutes – Your glutes, especially the gluteus maximus, drive movement upward and keep your hips stable.
- Hamstrings – Your hamstrings assist with hip extension (in the bent-leg position) and lowering down to the floor.
- Calves – Calves are activated to help stabilize your ankle joints, especially in your front leg.
- Core – Since this is a unilateral movement and intrinsically unstable, your abdominals engage to help you stay balanced and controlled on your ascent and descent.
Beyond building strength, Bulgarian split squats can help you identify any imbalances you might not notice in bilateral workouts. By practicing this move, you can zero in on and strengthen muscles you may have neglected in previous routines.
How to Perform a Bulgarian Split Squat with Dumbbells, Step-by-Step
Bulgarian split squats may look intimidating at first. However, with practice and guidance on proper form, you’ll quickly and easily learn to execute this foundational move, even if you’re new to the weight room.
Here’s how to perform a Bulgarian split squat:
- Set yourself up – Start by standing a few feet in front of a bench or sturdy surface, holding a dumbbell in each hand, with your feet about hip-width apart.
- Position your back leg – Rest the top of your back foot on the bench behind you, keeping your front foot firmly planted. The distance between your front and back leg will vary depending on the length of your legs, but your back leg should drop off the bench at around a 90º bend. You should have enough room for your front leg to bend to approximately 90º.
- Engage your core – Before you lower down, draw in your core and keep your chest and chin raised high. Your chest should be upright and your back should be flat, rather than rounded.
- Begin your descent – Begin to lower by bending your front knee until your back knee nearly grazes the floor. As you descend, avoid leaning too far forward. Your front knee should be directly stacked over your front two toes.
- Drive through your front heel – To return to standing, exhale and press through your front mid-foot and heel. Be mindful not to push too much on the top of your back foot—it’s there to help you stay balanced, not drive movement.
- Repeat – Once you return to standing, take a pause to reset and check your balance. Repeat for your desired reps, and then switch to the other side.
If you need more instruction or a visual reference, check out our video demonstration on how to perform a Bulgarian split squat at the gym.
Tips for Perfecting Your Bulgarian Split Squat Form
If you’re just trying your hand at the Bulgarian split squat, keep these tips in mind to ensure proper form, safety, and effectiveness:
- Start without dumbbells first – The Bulgarian split squat is a powerhouse move on its own, and you don’t always need dumbbells to reap the rewards. In fact, it may help to start without them at first. This allows you to refine your alignment without worrying about the added weight.
- Use a lower surface for back foot placement – If a standard exercise bench feels too high or impedes balance, try using a lower box or step first. This can help you reduce instability so you can build confidence before you build height.
- Hold onto a stable object for support – For added support, perform the move next to a wall that you can hold onto on your descent and ascent. Over time, as you build balance, you’ll find that you need the wall less and less.
- Keep your core and glutes engaged – With so much work going on in the legs, it’s easy to forget the core entirely. However, engaging your core and squeezing your glutes on your ascent can help you boost both stability and power.
- Take it slow – Slow, controlled reps beat rushing every time. Not only does moving slowly help reinforce control and balance, but it also helps lessen your risk of injury.
Common Errors (and Corrections) for Bulgarian Split Squats
When you’re just starting out with Bulgarian split squats (or any new move), mistakes are to be expected. What matters more is being aware of what they are and how to correct them.
- Stepping too close to or far from the bench – If your front foot is too close to the bench, you may feel crowded or notice your knee pitching too far over your toes during the descent. If your foot is too far, you may overextend or take a tumble on the gym floor. To correct this issue, widen or shorten your stance and try a practice squat without dumbbells to see where you feel most stable. That distance is your sweet spot.
- Letting your front knee cave inward – It’s common to see the front knee cave inward during unilateral leg work, but this misalignment can add stress (and potential injury) to your knee. To correct it, ensure your knee tracks over your toes. It can help to imagine angling your knee outside as you squat.
- Leaning on your back leg – If you “push” off the back foot, your front leg won’t have to bear as much weight, and you won’t build maximum strength. To correct this, focus on powering through the front heel and contracting through your working leg (your back foot is only there to help you balance).
- Leaning too far forward – Leaning too far forward is a way of “cheating” this exercise by shifting the workload off your quads and glutes and onto your lower back. As a result, it can stress those weaker muscles and even lead to injury. To correct this issue, keep your shoulders drawn back and imagine tucking your belly button to your spine to activate your core. Try to maintain a relaxed, straight spine from head to hips.
- Rushing – As mentioned, slow, controlled movements will help you build more strength and stability than rushing through reps.
3 Bulgarian Split Squat Variations to Try
Bulgarian split squats encourage you to cultivate power, balance, and control, all in one movement. If you’re looking for even more of a challenge, give these variations a try:
- Elevate your front leg – If you want to stretch your range of motion further, try adding a small platform under your front foot. This should ramp up the weight you feel in your front quad.
- Trade the bench for a bouncy ball – For advanced practitioners, switching out the typical gym bench for an unstable surface—like a gym ball—will raise the level of difficulty when it comes to maintaining stability. For this variation, we recommend leaving heavy dumbbells on the floor, especially if you’re a beginner.
- Use a Smith machine – To hone your form, try switching out your dumbbells for the Smith machine. With its attached, rather than free-standing, barbells, this piece of equipment helps encourage proper alignment in your squats while being highly customizable to challenge both beginners and seasoned pros.
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Sources:
National Library of Medicine. Rear Leg-derived Moment Contributes to Resistance Against Hip Extension in Bulgarian Split Squats. https://pmc.ncbi.nlm.nih.gov/articles/PMC12408075/
National Library of Medicine. Targeted muscle activation in Bulgarian split squat variations: effects of trunk position and suspension-based execution. https://pmc.ncbi.nlm.nih.gov/articles/PMC12382192/
European Register of Exercise Professionals. Bulgarian Split Squats: Muscles Worked, Benefits, Form, Variations.
https://www.ereps.eu/news/bulgarian-split-squats-muscles-worked-benefits-form-variations
Men’s Health. How to do the Bulgarian Split Squat with Perfect Form. https://www.menshealth.com/uk/how-tos/a735581/barbell-bulgarian-split-squat1/
Men’s Health. Common Bulgarian Split Squat Mistakes.
Healthline. How to Do a Bulgarian Split Squat the Right Way. https://www.healthline.com/health/fitness-exercise/bulgarian-split-squat#variations-to-try
Women’s Health. How To Use A Smith Machine: Experts Explain What It’s Great For And How To Get Started. https://www.womenshealthmag.com/fitness/a63572763/how-to-use-a-smith-machine/
