How to Do Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Weighted Bulgarian Split Squat.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Bulgarian Split Squat

  1. 01Hold a dumbbell in each hand and place the rear foot on a bench behind you.
  2. 02Lower the hips vertically until the front thigh is parallel to the ground.
  3. 03Keep the shoulders back and the chest open while the dumbbells hang at your sides.
  4. 04Push through the front heel to return to the starting position.
  5. 05Inhale on the descent and exhale as you drive the torso back up.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bulgarian Split Squat

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the movement feels unstable, widen the horizontal distance between the front foot and the bench to create a broader base.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Bulgarian Split Squat questions

What muscles does Dumbbell Bulgarian Split Squat work?

Dumbbell Bulgarian Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Bulgarian Split Squat correctly?

Hold a dumbbell in each hand and place the rear foot on a bench behind you. Lower the hips vertically until the front thigh is parallel to the ground. Keep the shoulders back and the chest open while the dumbbells hang at your sides. Push through the front heel to return to the starting position. Inhale on the descent and exhale as you drive the torso back up.

What is the A90 coach tip for Dumbbell Bulgarian Split Squat?

If the movement feels unstable, widen the horizontal distance between the front foot and the bench to create a broader base.

Is Dumbbell Bulgarian Split Squat suitable for beginners?

Dumbbell Bulgarian Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bulgarian Split Squat?

Dumbbell Bulgarian Split Squat uses dumbbell.

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