compound · Lunge
Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat is a compound lunge movement for quads, using Dumbbells and Flat Bench. It also works glutes and hamstrings. 3 sets of 8-12, 2 min rest.
- Primary muscle
- Quads
- Equipment
- Dumbbells and Flat Bench
- Difficulty
- Advanced
- Sets and reps
- 3 × 8-12
- Rest
- 120s
- Force
- push
How to do it
- 1Set up
Rear foot laces-down on a bench, bells at the sides, front foot two feet out.
- 2The cue that matters
Front foot far enough forward that the knee stays behind the toes at the bottom.
- 3Work it
3 sets of 8-12, resting about 2 minutes between them. Both sides, same number of reps.
Muscles worked
Quads does most of the work. Glutes and hamstrings take the rest.