One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat): Video Tutorial & Exercise Guide
| Workout | One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat) |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Calves |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | N/A |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Secondary Muscles Group
One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat): Step-by-Step Guide
- Step 1: Stand a few feet in front of a bench or elevated surface with a dumbbell in each hand. Position your right foot on the bench behind you, with your left foot firmly planted on the ground.
- Step 2: Keep your torso upright and your core engaged as you lower your body by bending your left knee. Lower yourself until your left thigh is parallel to the ground, or as low as you can comfortably go.
- Step 3: Make sure your left knee stays in line with your toes and doesn’t cave inward. Your right leg should bend naturally, and your right knee should hover just above the ground.
- Step 4: Push through your left heel to return to the standing position, keeping your chest up and core tight throughout the movement.
- Step 5: Complete the desired number of reps on one leg before switching sides and repeating the movement with your right leg forward and your left foot on the bench.
One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat): Overview
The One Leg Dumbbell Squat, also known as the Dumbbell Bulgarian Split Squat, is a unilateral lower-body exercise that primarily targets the quadriceps, hamstrings, and glutes. This variation of the squat offers great benefits for balance, stability, and muscle engagement, particularly in the working leg. The elevated rear leg increases the range of motion, making it a highly effective movement for building strength and hypertrophy in the legs.
This exercise is suitable for all fitness levels and can be performed with or without weights, depending on your experience. It’s a key movement for anyone looking to develop stronger, more stable legs and improve lower body mobility.
One Leg Dumbbell Squats: Benefits
The One Leg Dumbbell Squat is excellent for developing unilateral strength in the legs, meaning it works each leg independently, helping to correct muscle imbalances. This exercise also improves core stability as you maintain balance throughout the movement.
Additionally, the elevated rear leg increases the range of motion, leading to greater muscle activation in the quadriceps, glutes, and hamstrings. It also enhances hip mobility and can be beneficial for improving athletic performance by boosting leg power and coordination.
One Leg Dumbbell Squat: Pro Tips & Advanced Techniques
Keep your chest lifted and your core engaged throughout the movement to maintain balance and prevent leaning forward. Focus on pushing through the heel of the front foot to maximize glute and quad activation. For an added challenge, use heavier dumbbells or slow down the lowering phase to increase time under tension. You can also add a pause at the bottom of the squat for extra intensity.
One Leg Dumbbell Squats: Progression Plan
Beginner
Intermediate
Advanced
One Leg Dumbbell Squat: Frequently Asked Questions (FAQs)
What muscles do One Leg Dumbbell Squats target?
+This exercise primarily targets the quadriceps, glutes, and hamstrings. It also engages the core and lower back for stability, making it an excellent full-leg workout.
Are One Leg Dumbbell Squats suitable for beginners?
+Yes, beginners can perform this exercise by starting with bodyweight only or using light dumbbells. It’s important to focus on balance and form before progressing to heavier weights.
How often should I perform One Leg Dumbbell Squats?
+Include this exercise in your leg workout 1-2 times per week, allowing for adequate recovery time between sessions to avoid overtraining your legs.
What common mistakes should I avoid?
+Avoid leaning too far forward or letting your front knee collapse inward. Keep your chest up, core engaged, and make sure your knee tracks over your toes for proper form.
Can I add more weight to make One Leg Dumbbell Squats more challenging?
+Yes, you can use heavier dumbbells to increase the intensity of the exercise. Just make sure you can maintain proper form as you add weight.
