Library / Quadriceps
Dumbbell Bulgarian Split Squat
Dumbbell · Lunge · Compound
QuadricepsGlutes AdductorsHamstringsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Adductors, Hamstrings, Core
- Equipment
- Dumbbell
- Movement pattern
- Lunge (Push force)
- Difficulty
- Intermediate
- Working rep range
- 8-12 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Place the laces of your rear foot on a bench or roller pad behind you.
- Stay upright to bias the quads, or hinge your torso slightly forward to bias the glutes.
- Lower straight down until your rear knee hovers just above the floor.
- Drive 90 percent of the force through your front foot.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Bulgarian Split Squat. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Bodyweight Forward Lunge Smaller Stance Upright Torso | Bodyweight swap | Bodyweight |
| Bodyweight Pulse Forward Lunge | Bodyweight swap | Bodyweight |
| Bodyweight Rear Lunge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.