Dumbbell single leg split squat
The dumbbell single leg split squat, also known as the Bulgarian split squat, is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It involves holding a dumbbell in each hand while performing a split squat with one leg elevated behind you on a bench or platform.
At a glance
- Area
- Upper legs
- Main muscle
- Quads
- Secondary muscles
- Hamstrings, Adductors, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Keep your torso upright throughout the movement.
- Ensure your front knee does not extend past your toes.
- Engage your core for stability.
- Lower yourself in a controlled manner.
What to watch out for
- knee injuries
- lower back pain
- balance disorders
Also known as
Affondi bulgari con manubri, Bulgarian split squat, dumbbell Bulgarian split squat, single leg exercises, quads workout