At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Lunge |
| Primary muscle | Glutes |
| Also works | Hamstrings |
The movement, step by step.
- Place the rear foot on a low stable bench, step the front foot forward and hold dumbbells by the sides.
- Bend the front knee and lower the hips while keeping most of the load on the front foot.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep enough width between the feet to balance.
- Drive through the working foot rather than bouncing.
Common mistakes
- Stepping on a tightrope and losing balance.
- Allowing the front knee to collapse inward.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Bulgarian Split Squat | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Bulgarian Split Squat, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.