Bulgarian Split Squats (Dumbbell)
The Bulgarian Split Squats (Dumbbell) is a dumbbell exercise that primarily targets the quads, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bulgarian Split Squats (Dumbbell)
- 1Stand a couple of feet in front of a bench or sturdy step with a dumbbell in each hand, then place the top of one foot on the bench behind you and keep your front foot flat and stable. Keep your chest tall, shoulders relaxed, and your weight mostly on the front leg.
- 2Bend your front knee and lower your back knee toward the floor in a controlled way, then push through the heel of your front foot to stand back up. Move slowly, keep your front knee tracking over your toes, breathe in as you lower, and breathe out as you push up.
Coach tips
- Keep your front foot far enough forward so your front knee doesn’t slide past your toes at the bottom of the movement.
- Lean your chest slightly forward instead of staying completely upright to better load your glutes and protect your lower back.
- Start with lighter weights or just bodyweight until you feel steady, and avoid bouncing at the bottom—smooth, controlled reps are safer and more effective.
Train quads smarter
One rep, one set. Hypro turns the Bulgarian Split Squats (Dumbbell) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bulgarian Split Squats (Dumbbell) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bulgarian Split Squats (Dumbbell) fits right into proven hypertrophy and strength templates.
