Chuze Fitness step by step form and tips

If you’re looking for an exceptional movement to boost your leg days, the Bulgarian Split Dumbbell Squat could be your perfect combination. This exercise not only builds strength in your lower body, but also improves your coordination, control and confidence.

If you’re wondering how to do the Bulgarian split dumbbell squat, this guide will offer technique guidelines, common mistakes to avoid, and variations to try if you’re up for a little extra challenge.

What is a Bulgarian split squat with dumbbells?

The Bulgarian split squat is a single-leg strength exercise that keeps your back leg elevated on a bench (or other sturdy surface). You build power by moving vertically up and down in a lunge motion, bending the front leg to about 90º as you descend in the lunge.

As the name suggests, Bulgarian split squats with dumbbells are performed with dumbbells. However, if you’re not familiar with this exercise, it can be just as effective (and challenging) without them. The real power of this move lies in the extended range of motion you get by supporting your back leg behind you. With or without additional weight, you build strength by isolating each individual leg.

What muscles does the Bulgarian split squat work?

The Bulgarian Split Squat is incredibly effective for a variety of fitness goals, from improving hip mobility to improving overall lower body control. As a complete lower body exercise, the Bulgarian split squat activates your:

• Quadriceps – Of all the muscles that are activated, you will most likely feel the hamstrings. This is because your front foot carries most of your weight during the movement.

• The glutes – The glutes, especially the gluteus maximus, drive the upward movement and keep your hips stable.

• Hamstrings – Your hamstrings help extend your hip (in a bent-legged position) and lower it toward the floor.

• calves – The calves are activated to help stabilize your ankle joints, especially your front leg.

• Core – Because it’s a one-sided movement and inherently unstable, your abs engage to help you stay balanced and in control on the ascent and descent.

In addition to building strength, Bulgarian split squats can help you identify any imbalances you may not notice in bilateral training. By practicing this movement, you can focus on and strengthen muscles that you may have neglected in previous exercises.

How to perform a Bulgarian split squat with dumbbells, step by step

Bulgarian split squats can seem intimidating at first. However, with practice and guidance on proper form, you’ll quickly and easily learn to perform this basic move, even if you’re new to the weight room.

Here’s how to perform a Bulgarian split squat:

1. Tune in – Begin by standing a few feet in front of a bench or sturdy surface, holding a dumbbell in each hand, with your feet hip-width apart.
2. Place your back foot – Rest the top of your back foot on the bench behind you, keeping your front foot firmly planted. The distance between your front and back foot will vary depending on the length of your legs, but your back foot should come off the bench at about a 90º turn. You should have enough room for your front leg to bend approximately 90º.
3. Engage your core – Before lowering down, engage your core and keep your chest and chin up. Your chest should be upright and your back should be flat, not rounded.
4. Begin your descent – Start lowering by bending your front knee until your back knee almost touches the floor. As you descend, avoid leaning forward too much. The front knee should be directly lined up over the front two toes.
5. Drive through your front heel – To return to a standing position, exhale and push through the front of the foot and the heel. Be careful not to put too much pressure on the top of your back leg—it’s there to help you stay balanced, not to drive movement.
6. Repeat – After returning to a standing position, pause to reset and check your balance. Repeat for desired reps and then switch to the other side.

If you need more instructions or a visual reference, check out our video demonstration on how to perform a Bulgarian split squat in the gym.

Tips for perfecting your Bulgarian form for the split squat

If you’re just trying your hand at the Bulgarian split squat, keep these tips in mind to ensure proper form, safety, and effectiveness:

• First, start without dumbbells – The Bulgarian split squat is a powerful movement in its own right, and you don’t always need dumbbells to reap the rewards. It might actually help to start without them at first. This allows you to fine-tune your alignment without worrying about added weight.
• Use a lower surface to place the rear foot – If a standard exercise bench feels too high or interferes with your balance, try using a lower box or step first. This can help reduce instability so you can build confidence before gaining height.
• Hold on to a stable object for support – For added support, perform the movement next to a wall that you can hold on to as you go down and up. Over time, as you build balance, you’ll find that your wall needs less and less.
• Keep your core and glutes engaged – With so much work going on in the legs, it’s easy to forget the core entirely. However, engaging your core and squeezing your glutes when climbing can help you increase both stability and strength.
• Take it slow – Slow, controlled reps beat rushing every time. Slow movement not only helps strengthen control and balance, but also helps reduce the risk of injury.

Common mistakes (and corrections) for Bulgarian split squats

When you’re just starting out with Bulgarian split squats (or any new movement), mistakes are expected. It’s more important to be aware of what they are and how to fix them.

• Stepping too close to or too far from the bench – If your front foot is too close to the bench, you may feel crowded or notice that your knee is bent too far over your toes during the dip. If your leg is too far apart, you may overextend or fall to the gym floor. To correct this problem, widen or shorten your stance and try a training squat without dumbbells to see where you feel most stable. This distance is your sweet spot.
• Allow your front knee to bend inward – It is common to see the anterior knee cave inward during unilateral leg work, but this misalignment can add stress (and potential injury) to your knee. To correct it, make sure your knee follows your toes. It may help to imagine that you are bending your knee outside while squatting.
• Leaning on the back leg – If you « push off » the back leg, your front leg won’t have to carry as much weight and you won’t build maximal strength. To correct this, focus on powering through the front heel and contracting the working leg (your back leg is only there to help you balance).
• Leaning too far forward – Leaning too far forward is a way to “cheat” this exercise by shifting the load from the quads and glutes to the lower back. As a result, it can stress these weaker muscles and even lead to injury. To correct this problem, keep your shoulders pulled back and imagine pulling your belly button toward your spine to activate your core. Try to maintain a relaxed, straight spine from head to hips.

• Rushing – As mentioned, slow, controlled movements will help you build more strength and stability than rushing through reps.

3 Bulgarian versions of the split squat to try

Bulgarian Split Squats encourage you to cultivate strength, balance and control, all in one movement. If you’re looking for an even bigger challenge, try these options:

1. Lift the front leg – If you want to extend your range of motion even more, try adding a small platform under the front foot. This should increase the weight you feel in your quad.
2. Swap the bench for a bouncy ball – For advanced practitioners, swapping the typical gym bench for an unstable surface – such as an exercise ball – will increase the level of difficulty when it comes to maintaining stability. For this variation, we recommend leaving the heavy dumbbells on the floor, especially if you are a beginner.
3. Use a Smith machine – To improve your form, try swapping your dumbbells for the Smith machine. With its attached, rather than free-standing, barbells, this piece of equipment helps promote proper alignment in your squats while being highly customizable to challenge beginners and seasoned pros alike.

Chuze Fitness: Rise to the challenge with confidence

Building strength goes beyond lifting heavy. It’s about form, control, execution and balance. This is the exact approach we take at Chuze Fitness.

Our fitness centers build value into every inch of your experience, from group classes that meet you where you are in your journey and trainers who provide expert guidance to a welcoming community and spa amenities.

Whether you’re brand new to the gym or looking to change up your routine, experience the Chuze difference with a free trial today.

sources:

National Library of Medicine. The torque from the rear leg contributes to the resistance to hip extension in Bulgarian split squats.

National Library of Medicine. Targeted muscle activation in Bulgarian split squat variations: effects of body position and hanging-based performance.

European Register of Exercise Professionals. Bulgarian split squats: muscles worked, benefits, form, variations.

Men’s health. How to do a Bulgarian split squat with perfect form.

Men’s health. Common Bulgarian mistakes in the split squat.

#common-bulgarian-mistakes-split-squat

Health line. How to do a Bulgarian split squat the right way.

Women’s health. How to use a Smith machine: Experts explain what it’s great for and how to get started.