Exercises

Bulgarian split squat with dumbbells

A rear-foot-elevated split squat trains the quadriceps and glutes of the front leg while challenging balance.

Athlete performing a Bulgarian split squat with two dumbbells and the rear foot on a bench.

Two dumbbells and a stable low bench

Source: NASM · Bulgarian Split Squat

Step by step

  1. Stand facing away from a stable bench. Rest the rear foot on it and place the front foot far enough forward to lower with balance.
  2. Hold one dumbbell in each hand at your sides. Brace your torso and keep the front heel planted.
  3. Bend the front knee and hip slowly. Let the knee follow the toes and lower only as far as you can control without discomfort.
  4. Push through the whole front foot to rise. Complete the repetitions, set the dumbbells down safely and switch legs.

Common mistakes

  • Pushing mainly with the rear leg or allowing the front knee to collapse inward.
  • Using a high or unstable support or more weight than you can balance.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.