What equipment do you need for the dumbbell bulgarian split squat?

You need dumbbell to do the dumbbell bulgarian split squat.

What is a good dumbbell bulgarian split squat?

For men, a good dumbbell bulgarian split squat is about a 72.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 25 lb and elite lifters pass 132.5 lb. For women, the standards run from about 15 lb to 80 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Dumbbell Bulgarian Split Squat

How to do the dumbbell bulgarian split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Squat
Mechanic: Compound

Find more:Quads exercises Dumbbell exercises

How to do it

Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.

1Feel your front leg's quads and glutes working as you lower with one foot elevated behind
2Keep your torso upright and core tight
3Drive through your front heel to stand back up

Common mistakes

Avoid letting your knee cave inward or track too far forward
Don't push off your back leg; it's only for balance
Avoid wobbling; hold a dumbbell in each hand to stabilize

Muscles worked

The dumbbell bulgarian split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.

QuadsPrimary
GlutesPrimary
HamstringsSupport
Lower BackSupport
CalvesSupport
Upper AbsMinor

Dumbbell Bulgarian Split Squat strength standards

See how your dumbbell bulgarian split squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM25 lb
Silvere1RM45 lb
Golde1RM72.5 lb
Platinume1RM100 lb
Diamonde1RM117.5 lb
Champione1RM132.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the dumbbell bulgarian split squat for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo free Estimate your 1RM

More quads exercises

See all quads exercises →

Last reviewed April 2026.