Dumbbell Bulgarian Split Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Thighs

90%

Hamstrings

10%

Equipment

Dumbbell

Setup / Starting Position

Stand facing away from a bench with a dumbbell in each hand, palms facing inwards.

Exercise Position

Place one foot on the bench behind you and the other foot on the ground in front of you.

Form & Performance

Lower your body into a lunge position until your back knee is close to the ground.