Dumbbell Bulgarian Split Squat

A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Hold a dumbbell in each hand and stand a long stride in front of a knee-high bench.
Place the top of your back foot on the bench and set your front foot far enough forward to keep the knee stacked.
Brace your core and stand tall, with shoulders pulled back and chest up.
Lower yourself by bending the front knee until your back knee is just above the floor.
Pause briefly at the bottom with the front thigh roughly parallel to the floor and the torso upright.
Drive through the front-foot heel to stand back up to the starting position, then repeat for reps.

Log your sets. After a few weeks you will see whether it is moving. Free.