Bulgarian Split Squat (Dumbbell)
The Dumbbell Bulgarian Split Squat is a unilateral lower-body strength exercise where the rear foot is elevated on a bench while the front leg performs a squatting motion. This movement isolates the quadriceps and glutes to build muscle, increase single-leg strength, and improve balance.
Due to the high systemic fatigue generated by this movement, Iridium analyzes your sleep data and recent leg volume to ensure you stay within your Maximum Recoverable Volume. Since this unilateral exercise requires double the execution time per set, the AI adjusts the total exercise count to ensure the full session still fits your selected time constraints.
Form Cues
- Place the top of your rear foot flat on the bench laces down
- Lean your torso slightly forward to engage the glutes
- Lower your back knee straight down toward the floor
- Drive through your front heel to return to the top
- Keep your front knee aligned with your middle toe
- Don't let your front heel lift off the ground
- Don't allow your front knee to collapse inward
- Don't arch your lower back aggressively
- Don't push upward using your back leg
- Don't stand so close to the bench that you feel cramped
Common Mistakes
- Stance too short or narrow
- Placing rear toes on bench instead of laces
- Excessive lower back arching
- Front knee caving inward
- Bouncing off the bottom position
Muscles Worked
This exercise is a powerhouse for the quadriceps and glutes, placing significant tension on the front leg without the spinal compression of a back squat. The adductors and core work overtime to maintain balance, helping to correct left-to-right strength asymmetries and improve hip mobility.
Primary
Secondary
Get Personalized Coaching for Bulgarian Split Squat (Dumbbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.