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  • Gluteus maximus
  • Dumbbell
  • Intermediate

Dumbbell Bulgarian split squat

The dumbbell Bulgarian split squat works your glutes and quads, with your inner thighs and arms helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Weight on your front foot
  2. Tip 2Lean slightly forward
  3. Tip 3Knee in line with your toes

Where you should feel it

In the glutes and front of the thigh of your front leg. Leaning a little forward shifts the work toward your glutes; staying more upright shifts it to your thigh.

Main muscles
Gluteus maximus, vastus lateralis, and vastus medialis
Also working
Rectus femoris, adductor magnus, adductors, gluteus medius, and forearms

How to do it

  1. Stand facing away from a bench, rest the top of your back foot on it and take a long step forward, a dumbbell in each hand.

  2. With your torso leaning slightly forward, bend your front knee and lower until your thigh is almost parallel to the floor.

  3. Keep your weight on your front foot, with your knee in line with your toes.

  4. Push the floor away with your whole front foot to stand up. Finish all reps, then switch legs.

Common mistakes

  • Mistake

    Front foot too close to the bench, so your heel lifts.

    How to fix it

    Move your front foot farther out until you can lower with your heel down and your shin close to vertical.

  • Mistake

    Pushing with your back leg.

    How to fix it

    Your back leg is only there for balance. Think about lifting yourself with your front leg.

  • Mistake

    Front knee caving in.

    How to fix it

    Keep your knee pointing toward your second toe on the way down and up. If you wobble, use less weight.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 46 to 12 per side1 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Smith machine

    The guided bar on your back takes away some of the balance work and lets you load more.

  • Bodyweight

    Hands on your hips or one hand on a support. Good for learning the position before adding dumbbells.

  • Goblet kettlebell

    One kettlebell held at your chest by the sides of the handle. Helps keep your torso steady.

At home or with more support

  • At home: split squat off a couch or chair

    Rest your back foot on a couch or a sturdy chair against a wall. Use just your bodyweight or a weighted backpack.

  • Prefer more stability? Split squat with both feet down

    Your back foot stays on the floor instead of the bench. More stable and less balance needed. You can hold a support with one hand.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026