Dumbbell Single-Leg Split Squat
The dumbbell single-leg split squat (also called a Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first, then repeat it with the other leg. This can make proper execution easier. You only need to focus on pushing yourself up, while maintaining your balance becomes easier.
In a standard split squat, both feet remain on the floor. The single-leg split squat adds the extra difficulty of placing the rear foot on a bench. This not only requires more stabilizing work from the muscles, but also forces you to push up from the front leg.
Dumbbell single-leg split squat execution
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1
Stand at the correct distance in front of the bench with the dumbbells in your hands and your arms relaxed.
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2
Place your feet approximately shoulder-width apart.
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3
Now place one foot behind you on the bench to assume your starting position. Keep your feet shoulder-width apart for sufficient balance.
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4
Begin the exercise by lowering yourself under control until the front knee forms an angle of approximately 90 degrees. If the bench is far enough behind you, the knee will be directly above the ankle at this point, not in front of it. Adjust the distance if necessary.
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5
Push yourself straight up from your front leg until you cannot go any farther (the point at which you would otherwise need to use your rear leg).
Dumbbell single-leg split squat
Muscles involved:
Legs:
- Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
- Hamstrings
Glutes:
- Gluteus maximus, medius, and minimus
Pelvis:
- Iliacus (hip flexor)
- Psoas major (hip flexor)
Calves:
- Gastrocnemius
- Soleus
Abdominals:
- Rectus abdominis (straight abdominal muscle)
- Obliquus externus abdominis (external oblique muscle)
- Obliquus internus abdominis (internal oblique muscle)
- Transversus abdominis (transverse abdominal muscle, 'corset muscle')
Lower back and spine:
- Erector spinae
- Lumbar multifidus
- Quadratus lumborum
Dumbbell single-leg split squat technique
Safety
- Do not exaggerate the weight. In this exercise, reaching the starting position can already prove quite challenging. Become familiar with this first.
Alternatives
- Split squat
- Reverse lunges
- Barbell single-leg split squat
- Walking lunges
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