Dumbbell Bulgarian Split Squat With Support

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, holding a dumbbell in the hand opposite your working leg.
2. Reach back and place the top of your rear foot (laces down) on the bench.
3. Place your free hand on a stable surface, such as an incline bench or power rack, for balance.
4. Position your front foot so that your shin is nearly vertical or slightly forward at the bottom of the rep.

How to do it

1. Inhale and lower your hips toward the floor by bending your front knee and hip, maintaining a slight forward torso lean.
2. Descend until your front thigh is at least parallel to the floor, ensuring your back knee drops toward the ground.
3. Exhale and drive through the mid-foot of your front leg to return to the starting position.
4. Perform the movement with a controlled 3-second eccentric (lowering) phase and a 1-second concentric (upward) phase.

Form checklist

• Keep your front knee tracked directly over your second toe, avoiding internal collapse.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Ensure the rear foot is used only for balance; do not push off the bench with it.
• Keep the supporting hand light on the auxiliary equipment—do not use it to pull yourself up.

Pro tips

• To emphasize the glutes, lean your torso forward at a 30-degree angle and sit your hips back into the movement.
• Focus on keeping 90% of your weight on the front heel and mid-foot throughout the entire set.
• Drive your front big toe into the ground to create a stable arch and improve force production.

Make it harder

• Add a 2-second pause at the bottom of each rep to increase time under tension and remove momentum.
• Place your front foot on a 2-inch weight plate to create a 'deficit,' increasing the range of motion at the hip.

Frequently asked

What muscles does the dumbbell bulgarian split squat with support work?

The dumbbell bulgarian split squat with support 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 bulgarian split squat with support?

The dumbbell bulgarian split squat with support uses dumbbell.

Is the dumbbell bulgarian split squat with support good for beginners?

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

Related exercises

• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps
• Barbell Bench Lateral Step UpIntermediate · calves, glutes, hamstrings, and quadriceps
• Bosu Ball Balance Counterbalanced Skater SquatAdvanced · calves, glutes, hamstrings, and quadriceps
• Dumbbell Bulgarian Split Squat From DeficitAdvanced · glutes, hamstrings, and quadriceps