Bulgarian Split Squat (Dumbbell)
Rear foot up on a bench behind you, dumbbells at the sides, lower into a split squat on the front leg and stand. Also called Bulgarian Split Squat, BSS and Rear Foot Elevated Split Squat.
- Pattern
- Lunge
- Equipment
- Dumbbells
- Works
- Quads, glutes, hamstrings
- Loads
- Hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Leg Press (Machine)
Supported back, adjustable depth.
Moves the same quad without the hip.
When it stalls, these usually help
Heavier two-leg quad work without the balance limit.
Direct hip drive for the push out of the bottom.
Hamstring strength for a steadier bottom position.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.