Public Workout

Dumbbell Bulgarian Split Squats

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  1. Stand about 3 feet away from a bench. With your feet about hip-width apart, place one foot on the bench behind you.
  2. Lower yourself down, so that your back knee comes close to the floor and your front knee is at about a 90-degree angle.
  3. Pause, and then drive through your front heel to return to the start position.
  4. Try to remain as upright as possible and if you’re feeling unsteady, use a broomstick for support.


Level: All Levels

Equipment: Dumbbells, Bench, Body Weight

Muscles Used: Quads, Glutes, Hamstrings, Calves, Adductors

Caution:  Knees