Exercise · Legs and glutes · One side at a time
Dumbbell Bulgarian split squat with bench
The dumbbell Bulgarian split squat is a single-leg lunge variation with your rear foot on a bench. It mainly trains your quadriceps and glutes, with extra balance work. It’s a unilateral exercise, great to strengthen each leg separately in most gyms across Quebec.
- Quadriceps
- Glutes
- Adductors
Doable at all 76 gyms GoSet follows
The essentials
- Rear foot resting on the bench.
- Lower straight down.
- Do all reps on one side, then switch.
Muscles worked
- Primary
- Quadriceps · Glutes
- Secondary
- Adductors
How to do it
- Set a bench behind you and place the top of your rear foot on the bench, your front foot firmly planted on the floor.
- Hold a dumbbell in each hand at your sides, keep your chest open and look straight ahead.
- Shuffle your front foot forward or back so that, at the bottom, your front knee stays over the middle of your foot, not too far forward.
- Inhale and lower straight down by bending the front knee until you feel a good stretch in the back leg and solid work in the front leg.
- Keep your torso stable without excessive leaning, and keep the weight mainly on your front heel and midfoot.
- Push the floor away with your front leg as you exhale to stand back up, do all your reps on one side, then switch legs.
Common mistakes
Taking too long a stance and losing balance
Instead : Bring your front foot a bit closer to the bench and go lighter. You want a stance where you can move straight down without wobbling.
Front knee collapsing inward
Instead : Think about keeping your knee lined up with the middle of your front foot. Filming from the front can help you adjust your foot position.
Lowering by driving the knee forward instead of straight down
Instead : Imagine your hips going down like in an elevator. Adjust the distance between your feet so the movement feels mostly vertical.
Bouncing at the bottom
Instead : Pause briefly at the bottom, control the way down for about 2 to 3 seconds, then come up in a smooth, strong motion without jerking.
Coach tips
- Start with no dumbbells or very light ones to find the right stance and bench height for your body.
- Think “front leg does the work”: the rear foot is just there for support, the working leg is the one on the floor.
- Keep your breathing steady: inhale as you go down, exhale as you push up, it helps you stay in control.
- People often use sets of 8 to 12 reps per leg with a controlled tempo, especially a 2 to 3 second lower phase.
Variations
- You can hold a single dumbbell in the hand on the working-leg side to make balance a bit easier.
- If the bench feels too high, use a lower bench or rest just your toes on the edge to reduce the stretch.
- You can also do a bodyweight version, hands on your hips, to focus on technique and stability first.
Sets and reps
The dumbbell Bulgarian split squat is often done for 3 to 4 sets of 6 to 12 reps per leg, depending on the load and your level. Since it’s a demanding unilateral movement, many people place it after a two-leg exercise like a squat or hack squat.
Equipment
Alternatives for the same muscles
Log your Dumbbell Bulgarian split squat sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Where should you feel the dumbbell Bulgarian split squat?
Mainly in the front leg, in your quadriceps and glutes. You can also feel your adductors helping with stability. If you mostly feel your lower back or any unusual knee discomfort, stop and talk to a professional.
How high should the bench be for Bulgarian split squats?
Use a regular gym bench and adjust from there. If you feel too much stretch in the front of the rear hip or you’re losing balance, choose a lower bench or rest only your toes on the edge to effectively lower the height.
What if balance is hard on Bulgarian split squats?
Start without dumbbells, lightly hold onto a rack or upright for support at first, and keep sets shorter. As your balance improves with practice, you can add the dumbbells.
What can you do instead of dumbbell Bulgarian split squats?
If this exercise doesn’t work for you, you can use alternatives like the barbell back squat, goblet squat, dumbbell reverse lunge, dumbbell walking lunge, dumbbell step-up, or a hack squat machine.