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
See it in motion
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
Kovo programs the dumbbell bulgarian split squat for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the barbell squat
- How to do the split squat
- How to do the step-up
- How to do the lunge
- How to do the squat
- How to do the bulgarian split squat
Last reviewed April 2026.