Bulgarian Split Squat (Dumbbell)
Also called Dumbbell Bulgarian Split Squat, DB Bulgarian Split Squat, Dumbbell Rear-Foot-Elevated Split Squat
How to do it
Hold a dumbbell in each hand, stand about one stride in front of a stable bench, and place the top of one rear foot on it. Lower the rear knee toward the floor while keeping most pressure through the front foot, then drive through that foot to rise. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Hold one dumbbell at each side with neutral wrists, then place the rear foot on a stable bench. Keep the front foot planted, hips square, shoulders down, torso controlled, and front knee tracking over the toes.
Where you should feel it
Primarily through the front-leg quad and glute, with the hamstrings and calves assisting while the core and hip stabilizers control the elevated stance and the forearms hold the dumbbells.
When to use it
Use for scalable unilateral leg strength and hypertrophy with easy load selection and bailout. Controlled sets of 8-15 reps per side work well.