Dumbbell Bulgarian Split Squat
Learn how to do Dumbbell Bulgarian Split Squat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Bulgarian Split Squat is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the สะโพก, Hamstrings, Deep Core, น่อง. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Dumbbell Bulgarian Split Squat
A unilateral lower body exercise where one foot is elevated behind you while performing a squat with dumbbells in each hand.
💡 Instructions:
Stand a few feet in front of a bench, holding a dumbbell in each hand at your sides.
Place the top of your rear foot on the bench behind you.
Keep your chest up, shoulders back, and core engaged.
Lower your back knee toward the floor by bending your front knee, keeping the front knee aligned with your toes.
Push through your front heel to return to the starting position.
Complete all reps on one leg, then switch.
⚠️ Common mistakes:
Letting the front knee cave inward.
Leaning too far forward or backward.
Placing the bench too close or too far from your stance.
Losing core tension.
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Start Free TrialMuscles Worked by Dumbbell Bulgarian Split Squat
Equipment
- Dumbbells
Calories Burned Doing Dumbbell Bulgarian Split Squat
เครื่องคำนวณแคลอรี่
MET 6แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)
Quick Facts: Dumbbell Bulgarian Split Squat
- Type
- Dumbbells exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- สะโพก, Hamstrings, Deep Core, น่อง
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dumbbell Bulgarian Split Squat
What muscles does Dumbbell Bulgarian Split Squat work?
Dumbbell Bulgarian Split Squat primarily targets the Quadriceps, with secondary engagement of the สะโพก, Hamstrings, Deep Core, น่อง.
How do you do Dumbbell Bulgarian Split Squat correctly?
A unilateral lower body exercise where one foot is elevated behind you while performing a squat with dumbbells in each hand. 💡 Instructions: Stand a few...
Is Dumbbell Bulgarian Split Squat good for beginners?
Dumbbell Bulgarian Split Squat has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Dumbbell Bulgarian Split Squat?
Dumbbell Bulgarian Split Squat requires: Dumbbells.
What are the benefits of Dumbbell Bulgarian Split Squat?
Dumbbell Bulgarian Split Squat strengthens the Quadriceps, engages the สะโพก and Hamstrings and Deep Core and น่อง.
What exercises are similar to Dumbbell Bulgarian Split Squat?
Similar exercises to Dumbbell Bulgarian Split Squat include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, บาร์เบลฟรอนต์สควอท, Barbell Low-Bar Squat.
Is Dumbbell Bulgarian Split Squat better than Barbell Alternating Lunges?
Both Dumbbell Bulgarian Split Squat and Barbell Alternating Lunges target the Quadriceps. Choose based on your available equipment and training goals.
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