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Quadriceps · Dumbbell

Bulgarian Split Squat (Dumbbell)

A movement that trains your quadriceps, done with a dumbbell. Your glutes, hamstrings and calves help out.

Bulgarian Split Squat (Dumbbell), starting position
EquipmentDumbbell
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Bulgarian Split Squat (Dumbbell) muscles worked, front viewBulgarian Split Squat (Dumbbell) muscles worked, back view
QuadricepsPrimaryGlutes · Hamstrings · CalvesSecondary

How to do it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
  3. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
  4. Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs and repeat.

More quadriceps exercises

Dumbbell LungesDumbbell Rear LungeDumbbell SquatDumbbell Step Ups
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