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A demanding spin on a basic lunge, the Bulgarian split squat calls largely upon the glutes and quads. It also gives the hamstrings, adductors, and core some love and tests your stability and single-leg strength. To get the full benefit of the movement, your technique needs to be on point every rep.
Here’s how to do a dumbbell Bulgarian split squat, also known as a rear-foot-elevated (RFE) split squat, safely and effectively.
How to Do a Dumbbell Bulgarian Split Squat
1. Stand a few feet in front of a flat, knee-height bench or box, facing away from it. Position feet hip-width apart, toes pointing forward. Hold a dumbbell in each hand.
2. Place left foot on the platform behind you, shoe laces pressing against it. Bottom of left foot faces the ceiling. Left leg is softly bent.
3. Shift the majority of body weight into right foot. Stand tall, roll shoulders down and back, and brace core. Gaze forward. This is the starting position.
4. On an inhale, bend right knee to lower body toward the floor, moving straight down like an elevator. Maintain a strong, upright torso, with ribcage stacked over pelvis. Keep right knee traveling in alignment with right foot.
5. With control, continue bending right knee until it creates a 90-degree angle and right thigh is parallel with the floor, or you hit your full range of motion. Left knee should be hovering a few inches off the floor.
6. On an exhale, drive right foot into the floor, pressing through heel and entire ball of foot. Continue pressing to straighten right leg and return to the starting position, with hips fully extended.
That’s one rep. Complete set. Switch sides; repeat.
Common Dumbbell Bulgarian Split Squat Mistakes
1. You’re standing too close or too far from the platform. Stand too close to the platform, and your front heel will likely pop off the floor. Stand too far, and your front knee will rock backward. Find your ideal positioning by first sitting on the edge of the bench. Extend your working leg in front of you and plant your heel on the ground. Slide your heel an inch or two backward, then keep it there as you rise up to standing. You might need to make small adjustments, but that foot placement should feel like a comfortable starting point.
2. You’re walking on a tightrope. During the set-up, make sure your feet are positioned hip-width apart, as if you’re walking on train tracks. Placing your feet too close together, like you’re walking on a tightrope, can make it more difficult to stay balanced and cause your hips to tilt to one side.
Dumbbell Bulgarian Split Squat Variations
To Scale Back:
1. Dumbbell Split Squat. With one foot elevated on a platform, the Bulgarian split squat requires significant balance and core control. Find more stability in a traditional dumbbell split squat, with your rear foot glued to the ground. You’ll get similar single-leg strength benefits.
To Progress:
1. Plyo Bulgarian Split Squat. Build your single-leg power by ditching the dumbbells and trying this plyometric variation. Do a bodyweight Bulgarian split squat and, as you rise back to the starting position, explosively press through the front foot, leaping off the floor. The rear foot stays glued to the platform. Add even more intensity by driving the front knee up toward your nose as you jump.