Exercise library
Quads
Dumbbell Bulgarian Split Squat
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Dumbbell
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Hold a dumbbell in each hand and set your rear foot on a bench behind you. Descend under control until the front thigh reaches parallel, then push through the front heel to rise.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Forward LungeDumbbellSquat
- Dumbbell Goblet Reverse LungeDumbbellSquat
- Dumbbell Goblet SquatDumbbellSquat
- Dumbbell Lateral LungeDumbbellSquat
- Dumbbell Lateral Step-UpDumbbellSquat
- Dumbbell Reverse LungeDumbbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: