How to perform Dumbbell Bulgarian Split Squat with proper form
Setup
- Equipment Needed: Two dumbbells and a bench or stable surface.
- Positioning: Stand a few feet in front of the bench. Place one foot on the bench behind you.
Execution
- Foot Placement: Ensure your back foot is secured on the bench with the top of your foot resting on it.
- Stance: Keep your front foot flat on the ground, about 2-3 feet in front of you.
- Brace Core: Engage your core to stabilize your torso throughout the movement.
Movement
-
Lowering Phase:
- Inhale as you lower your body by bending your front knee.
- Keep your front knee aligned with your ankle; don't let it extend past your toes.
- Your back knee should be heading towards the ground.
-
Depth: Lower until your front thigh is parallel to the ground, or slightly below, while keeping your back knee off the floor.
-
Rising Phase:
- Exhale as you push through your front heel to rise back to the starting position.
- Maintain balance and control throughout the movement.
Tips
- Posture: Keep your chest lifted and your back straight.
- Weight Distribution: Keep your weight centered in your front foot.
- Breathing: Remember to breathe: inhale while lowering, exhale while rising.
- Repetitions: Perform the desired number of repetitions, then switch legs.
Common Mistakes
- Letting the front knee cave inward.
- Leaning too far forward; keep a straight back.
- Using too much weight, compromising form.
By following this guide, you can perform the Dumbbell Bulgarian Split Squat effectively while minimizing the risk of injury.
Exercises

Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves

Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings

Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves

Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves

Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves

Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves

Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves

Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves

Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves

Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves

Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Deficit Deadlift, Barbell
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves
Deficit Deadlift, Trap Bar
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Leg Press, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Leg Press, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lunge, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Overhead Squat, Barbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Glutes, Calves
Overhead Squat, Dumbbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Glutes, Calves
Pistol Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Pistol Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Pistol Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves
Romanian Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves
Safety Squat Bar Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Back, Calves
Seated Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves, Quadriceps
Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps
Split Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Split Squat, Band
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Split Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Split Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat Row, Band
Type: Upper, Lower, Pull
Target: Glutes, Back
Synergist: Shoulders, Hamstrings, Chest, Quadriceps, Calves
Step up, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Step up, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Step up, Band
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Step up, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Thruster, Barbell
Type: Upper, Lower, Push
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Chest, Calves, Triceps
Trap Bar Deadlift, Trap Bar
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Zercher Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves