Dumbbell Assisted Bulgarian Split Squat

Muscles worked

Setup

1. Place a flat bench about two feet behind a power rack.
2. Stand with your back to the bench, holding a dumbbell in the hand opposite your working leg (contralateral).
3. Reach out and lightly grip the power rack with your free hand at chest height for balance.
4. Extend one leg back and rest the top of your foot (laces down) on the bench behind you.

How to do it

1. Inhale and lower your hips toward the floor by bending your front knee, allowing a slight forward lean of the torso.
2. Continue the descent until your front thigh is roughly parallel to the floor, ensuring your front knee stays tracked over your toes.
3. Exhale and drive through the mid-foot of your front leg to return to the starting position.
4. Perform all reps on one side before switching the dumbbell and your stance to the other leg.

Form checklist

• Keep the majority of your weight (approx. 80-90%) on the front leg.
• Use the power rack for balance only; do not use your arm to pull yourself up.
• Maintain a neutral spine and avoid rounding your lower back.
• Ensure your front foot is far enough forward so your heel stays planted throughout the movement.

Pro tips

• To maximize glute engagement, lean your torso forward at a 30-45 degree angle and focus on the deep stretch at the bottom.
• Pause for one second at the bottom of each rep to eliminate momentum and increase time under tension.

Make it harder

• Increase the range of motion by placing your front foot on a 2-inch weight plate (deficit split squat).
• Implement a 3-4 second eccentric (lowering) phase to maximize mechanical tension.

Frequently asked

What muscles does the dumbbell assisted bulgarian split squat work?

The dumbbell assisted bulgarian split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell assisted bulgarian split squat?

The dumbbell assisted bulgarian split squat uses dumbbell.

Is the dumbbell assisted bulgarian split squat good for beginners?

The dumbbell assisted bulgarian split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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