Bent-Over Bulgarian Split Squat with Dumbbells

Learn how to do Bent-Over Bulgarian Split Squat with Dumbbells with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6 Quadriceps GlutesHamstrings Dumbbells

Bent-Over Bulgarian Split Squat with Dumbbells is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Bent-Over Bulgarian Split Squat with Dumbbells

A split squat variation with the rear foot elevated, performed with a forward torso lean to increase glute and hamstring engagement.


Instructions:


  • Stand facing away from a bench, holding a dumbbell in each hand at your sides.

  • Place the top of your back foot on the bench.

  • Lean your torso slightly forward while keeping your back straight.

  • Lower your body by bending your front knee until your thigh is parallel to the floor.

  • Push through your front heel to return to the starting position.

  • Repeat for the desired reps, then switch legs.


Common mistakes:


  • Letting the front knee cave inward.

  • Rounding the back during the forward lean.

  • Placing the front foot too close or too far from the bench.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstrings
EquipmentDumbbells

Calorie Calculator

MET 6
Estimated burn
210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Bent-Over Bulgarian Split Squat with Dumbbells

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings
MET value
6
Calories (30 min, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

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FAQ: Bent-Over Bulgarian Split Squat with Dumbbells

What muscles does Bent-Over Bulgarian Split Squat with Dumbbells work?

Bent-Over Bulgarian Split Squat with Dumbbells primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do Bent-Over Bulgarian Split Squat with Dumbbells correctly?

A split squat variation with the rear foot elevated, performed with a forward torso lean to increase glute and hamstring engagement. Instructions:...

Is Bent-Over Bulgarian Split Squat with Dumbbells good for beginners?

Bent-Over Bulgarian Split Squat with Dumbbells has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bent-Over Bulgarian Split Squat with Dumbbells?

Bent-Over Bulgarian Split Squat with Dumbbells requires: Dumbbells.

What are the benefits of Bent-Over Bulgarian Split Squat with Dumbbells?

Bent-Over Bulgarian Split Squat with Dumbbells strengthens the Quadriceps, engages the Glutes and Hamstrings, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Bent-Over Bulgarian Split Squat with Dumbbells?

Similar exercises to Bent-Over Bulgarian Split Squat with Dumbbells include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Bent-Over Bulgarian Split Squat with Dumbbells better than Barbell Alternating Lunges?

Both Bent-Over Bulgarian Split Squat with Dumbbells and Barbell Alternating Lunges target the Quadriceps. Bent-Over Bulgarian Split Squat with Dumbbells uses Dumbbells, while Barbell Alternating Lunges offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

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Barbell Low-Bar Squat

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Barbell Lunges
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Barbell Lunges

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