Bulgarian Split Squat
Dumbbells
A rear-foot-elevated unilateral squat that develops lower-body strength, balance and control.
Level
Intermediate
Equipment
Dumbbell
Focus
Glutes · Quads · Hamstrings
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Set the front foot far enough forward to stay stable.
Lower under control.
Keep the front knee tracking over the foot.
Drive through the front leg to stand.
Common Mistakes
Watch for this.
Placing the front foot too close to the bench.
Pushing excessively through the back leg.
Losing knee alignment.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
The Strength Edit
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