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.
This exercise is notoriously taxing on both the central nervous system and localized muscle endurance. By correlating your RPE and rep performance with your daily HRV and sleep scores, the AI can determine if you have the stability and recovery status required for heavy loading today. If your balance or recovery is compromised, the AI may suggest a regression like a Static Lunge to ensure safety while still providing a training stimulus.
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.
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