Dumbbell Bulgarian Split Squat
- Primary musclesQuads
- EquipmentDumbbell
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Bulgarian Split Squat".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsHold a dumbbell in each hand with your arms hanging at your sides. Stand about two feet in front of a bench with your back to it.
Rest the top of one foot on the bench behind you and keep your front foot flat on the floor.
Inhale and lower yourself by bending the front knee, keeping your chest up and your back straight. The front knee should track in line with your toes.
At the bottom, push through the front heel and exhale as you straighten the leg to return to the start.
Complete the planned reps, then swap legs and repeat.
Choose a weight you can hold without leaning forward. If your torso folds over the front leg, use lighter dumbbells.
A shorter step puts more work on the quads, a longer step shifts more of it to the glutes. Do the same step on both legs.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.