# Dumbbell Bulgarian Split Squat

URL: https://heatsy.app/ex/dumbbell-bulgarian-split-squat

Also known as: DB Bulgarian Split Squat, Dumbbell Rear-Foot-Elevated Split Squat, Dumbbell RFESS, DB RFESS

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Rectus Femoris, Adductor Magnus, Biceps Femoris, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Medius

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Hold a dumbbell in each hand and stand a long stride in front of a bench, rear foot resting on it.
2. Lower the back knee toward the floor, keeping the front shin near vertical.
3. Press through the front foot to rise; switch legs after the set.

### Cues

- Keep the chest up and the front heel planted.
- Find a stride length where the front foot stays flat.

### Common mistakes

- Placing the front foot too close to the bench.
- Letting the front knee fall inward.
- Dropping down so fast that the balance is lost.

## Variations

- [Pause Bulgarian Split Squat](https://heatsy.app/ex/pause-bulgarian-split-squat)

## Alternatives

- [Bulgarian Split Squat](https://heatsy.app/ex/bulgarian-split-squat)
- [Kettlebell Bulgarian Split Squat](https://heatsy.app/ex/kettlebell-bulgarian-split-squat)