Bulgarian Split Squat
Danish: Bulgarsk split squat med håndvægte
- Movement pattern
- Lunge
- Equipment
- Weight bench, Dumbbell
- Main muscles
- Gluteus maximus, Rectus femoris, Vastus intermedius, Vastus lateralis, Vastus medialis
- Also works
- Adductor magnus, Biceps femoris (long head), Semimembranosus, Semitendinosus
- Stabilisers
- External abdominal oblique, Flexor digitorum profundus, Flexor digitorum superficialis, Gluteus medius, Internal abdominal oblique, Rectus abdominis, Transversus abdominis
- Muscle groups
- Glutes, Quadriceps
- Level
- Intermediate
- Type
- Compound, push, one side at a time
- Load
- External load
- Logged as
- Reps
- Joint load
- Knee: moderate
Related exercises
Belongs to: Bodyweight Bulgarian Split Squat
Alternatives: Barbell Back Squat, Dumbbell Reverse Lunge
Variation of: Bodyweight Bulgarian Split Squat
Harder version of: Bodyweight Bulgarian Split Squat
Easier version of: Pistol Squat
Other names
German: Bulgarische Kniebeuge mit Kurzhanteln · Spanish: Sentadilla búlgara con mancuernas · French: Squats bulgares haltères
Liftosaur: Bulgarian Split Squat, Dumbbell · wger: Bulgarian Squat with Dumbbells
Also called: Bulgarian Lunge (Dumbbell), Bulgarian Split Squat (Dumbbell), Bulgarian Split Squats (Dumbbell), Bulgarian Squat (Dumbbell), DB Bulgarian Split Squat, Dumbbell BSS, Dumbbell Bulgarian Lunge, Dumbbell Bulgarian Split Squat, Dumbbell Bulgarian Split Squats, Dumbbell Bulgarian Squat, RFESS, Rear-Foot-Elevated DB Split Squat…
Build a plan See it in the explorer
Identifier: https://overachiever.eu/kg/exercise/bulgarian-split-squat
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.0.0. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)