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Quadriceps · Intermediate

Dumbbell Single Arm Bulgarian Split Squat With Hand Support

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Dumbbell Single Arm Bulgarian Split Squat With Hand Support demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold one dumbbell in one hand, use the other hand lightly on a stable support, and place your rear foot on a bench.
  2. 02Set the front foot far enough forward to keep the heel grounded and descend with balance.
  3. 03Lower by bending the front knee and hip while the rear knee travels toward the floor.
  4. 04Use the support only for balance and keep the front knee aligned with the toes.
  5. 05Drive through the front foot to return to standing and complete the side before switching.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Single Arm Bulgarian Split SquatEasier regressionBulgarian Split SquatRelated variationBody Weight Bulgarian Split JumpsRelated variationDumbbell Deficit Bulgarian Split SquatRelated variationDumbbell Goblet Bulgarian Split SquatRelated variationDumbbell Rear Foot Elevated Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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