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Upper Legs · Dumbbell
Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius
How to do Dumbbell Bulgarian Split Squat
- Stand a few feet, back first in front of a bench, holding a dumbbell in each hand with your arms hanging by your sides. Place the top of one foot on the bench behind you.
- Lower your body by bending your front knee until your front thigh is parallel to the floor and your back knee is hovering just above the floor.
- Push through your front heel to return to the starting position, keeping your back straight and core engaged.
- Repeat for the desired number of repetitions, then switch legs and repeat the movement on the other side.
Form tips
- Start with a lighter weight to master the technique before progressing to heavier weights.
- Keep your torso upright and avoid leaning forward or arching your back during the movement.
- Engage your core throughout the exercise to stabilize your body and support your lower back.
Dumbbell Bulgarian Split Squat alternatives
More quads exercises
Dumbbell Bulgarian Split Squat FAQ
What muscles does Dumbbell Bulgarian Split Squat work?
Dumbbell Bulgarian Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Bulgarian Split Squat?
You need a dumbbell.
How many sets and reps of Dumbbell Bulgarian Split Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Bulgarian Split Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Bulgarian Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Bulgarian Split Squat?
Other exercises for the quads include Smith Machine Bulgarian Split Squat, Bulgarian Split Squat, Bulgarian Split Squat Cable Resistance Band and Barbell Bulgarian Split Squat.
For developers
Use Dumbbell Bulgarian Split Squat in your app
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