Exercises

Dumbbell Bulgarian Split Squats

Also known as Dumbbell Rear-Foot-Elevated Split Squats

What It Is

A single-leg squat with your back foot raised behind you. It builds leg strength and balance and evens out a weaker side.

How to Do It

Rest the top of one foot on a knee-high surface behind you, holding a dumbbell in each hand. Lower straight down until your back knee hovers just above the floor. Push through your front foot to stand. Do all reps on one side, then switch.

Tips

Stand far enough forward that your front heel stays down. Keep most of your weight on the front leg.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

Dumbbell

Any one of these

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Similar Exercises

Bodyweight Bulgarian Split Squats

Bodyweight Step-Ups with Knee Drive

Dumbbell Front-Foot-Elevated Split Squats

Dumbbell Goblet Bulgarian Split Squats

Dumbbell Non-Alternating Lateral Lunges

Dumbbell Turkish Get-Ups

Dumbbell Walking Lunges

Kettlebell Turkish Get-Ups

Machine Single-Leg Presses

Smith Machine Back Squats

Smith Machine Conventional Deadlifts

Smith Machine Front Squats