Bulgarian Split Squat (Dumbbell)
Trains the quadriceps, with help from the glutes and hamstrings. You need a dumbbell. 7 of our free programs use it, across 30 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Bulgarian Split Squat (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
7of our 50 programs use it
3×10–12the shape they run most (22 sessions)
1:30typical rest between sets
4open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 60-Day Cut | Full Body C | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body C | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body B | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Legs B — Posterior Chain | 4×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Lower | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout B — Phase 3 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Lower — Explosive + Strength | 3×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Bulgarian Split Squat (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Bulgarian Split Squat (Dumbbell) trains
Technique
How to do the Bulgarian Split Squat (Dumbbell)
- Stand a few feet in front of a bench or elevated surface, facing away from it. Place your left foot behind you on the bench, with the top of your foot resting on the surface.
- Position your right foot firmly on the floor, a comfortable distance in front of the bench.
- Lower your body by bending your right knee and hip, keeping your torso upright, until your right thigh is parallel to the floor.
- Push through your right heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.
Form cues
Getting it right
- Keep your front knee aligned with your toes to avoid putting unnecessary strain on your knee.
- Focus on driving through the heel of your front foot to engage your glutes and quadriceps effectively.
- Maintain a slight forward lean to help with balance and ensure proper form throughout the exercise.
Substitutes
Swap Bulgarian Split Squat (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bulgarian Split Squat (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.