Legs · Dumbbell
Dumbbell Bulgarian Split Squat with Support
How to do the dumbbell bulgarian split squat with support, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a dumbbell in each hand and set your rear foot on a bench behind you, with a wall or rail nearby for light balance support. Lower straight down until your front thigh is near parallel, then drive through the front heel to stand tall and repeat before switching legs.
- 1Front-leg quad and glute driving each rep
- 2Steady balance with only light support from the wall
- 3Torso staying tall over your front foot
Common mistakes
- Letting the front knee cave inward
- Pushing off the back foot to stand up
- Tipping forward and losing your torso position
Muscles worked
The dumbbell bulgarian split squat with support mainly works the quads and glutes, with the hamstrings, forearms, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- CalvesSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the dumbbell bulgarian split squat with support 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.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.