Dumbbell Bulgarian Split Squat

Alternative Names

Bulgarian Split Squats, DB Bulgarian Split Squat, Dumbbell Single Leg Split Squat, One Leg Dumbbell Squat, Single Leg Squat with Dumbbells, Split Squat with Dumbbells

Muscles Worked

Legend

Target Muscles

Secondary Muscles

Stabilizer Muscles

Additional Information

Target Muscles

Quads

Secondary Muscles

Abs, Back (Upper), Calves, Glutes, Hamstrings, Hip Adductors, Shoulders, Traps

Stabilizer Muscles

N/A

Experience

Intermediate (2-3 years)

Equipment

2 x Dumbbell, Flat Bench

Exercise Type

Strength

Exertion

Cardio Intensity

Force

Push

Mechanic

Compound

Force Detail

Unilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

N/A

Workouts with Dumbbell Bulgarian Split Squat

Chest / Back / Shoulders / Arms / Legs & Abs Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time48 minutes
Workout TypeMuscle Group Split
Days Per Week5
EquipmentBarbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Bodyweight, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Suspension (TRX), Pec Fly/Rear Delt Machine, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Seated Calf Raise Machine, Vertical Knee Raise
Chest & Back / Shoulders / Arms / Legs / Abs Workout Plan
Myworkouts
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time52 minutes
Workout TypeMuscle Group Split
Days Per Week5
EquipmentBarbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, 1 x Dumbbell, T-Bar Row Machine, Pull up bar, Pec Fly/Rear Delt Machine, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Vertical Knee Raise, Bodyweight
Push / Pull / Legs / Push / Pull / Legs Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Powerbuilding
ExperienceIntermediate (2-3 years)
Time55 minutes
Workout TypePush / Pull / Legs
Days Per Week6
EquipmentBarbell, Flat Bench, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Single D-Handle Attachment, Pull up bar, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Vertical Bench, Exercise Ball, Pec Fly/Rear Delt Machine, EZ Bar, 45 Degree Leg Press Machine, Other
Push / Pull / Legs / Upper / Lower / Full Body Workout Plan
Myworkouts
GoalsBuild Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time53 minutes
Workout TypePush / Pull / Upper / Lower
Days Per Week6
EquipmentBarbell, Flat Bench, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Single D-Handle Attachment, Pull up bar, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Suspension (TRX), Lying Leg Curl Machine, Loop Bands, Triangle Lat/Low Row Attachment, Landmine
Chest / Back & Shoulders / Arms / Legs / Abs Workout Plan
Myworkouts
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time50 minutes
Workout TypeMuscle Group Split
Days Per Week5
EquipmentBarbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Bodyweight, 1 x Dumbbell, T-Bar Row Machine, Pull up bar, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Vertical Knee Raise
Chest / Back / Shoulders / Legs / Abs Workout Plan
Myworkouts
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time44 minutes
Workout TypeMuscle Group Split
Days Per Week5
EquipmentBarbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Bodyweight, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Suspension (TRX), Pec Fly/Rear Delt Machine, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, Ab Wheel
Chest & Back / Shoulders & Arms / Legs & Abs / Upper / Lower Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time65 minutes
Workout TypeMuscle Group Split
Days Per Week5
EquipmentBarbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, 1 x Dumbbell, T-Bar Row Machine, Pull up bar, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Seated Calf Raise Machine, Vertical Knee Raise, Bodyweight, Lat Pulldown Cable Machine, Lat Pulldown Bar, 45 Degree Leg Press Machine, Exercise Ball, Other
Upper / Lower / Abs / Upper / Lower / Abs Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time50 minutes
Workout TypeUpper / Lower / Abs
Days Per Week6
EquipmentBarbell, Flat Bench, Pull up bar, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, Bodyweight, Ab Wheel, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, 1 x Dumbbell, 45 Degree Leg Press Machine, Exercise Ball, Other
Chest / Back / Shoulders / Arms / Legs / Abs Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time45 minutes
Workout TypeMuscle Group Split
Days Per Week6
EquipmentBarbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Bodyweight, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Suspension (TRX), Pec Fly/Rear Delt Machine, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Vertical Knee Raise, Ab Wheel

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