DB Bulgarian Split Squat

Primary muscle

Quads

Also works

Glutes, Hamstrings

Pattern

Lunge

Equipment

Dumbbell, Bench

Level

Intermediate

Type

Single-side (unilateral)

Coaching cues

Rear foot on bench, laces down. Front foot far enough forward that shin is vertical. This movement is humbling — start light.

Orion Coach programs the DB Bulgarian Split Squat for you. Sets, reps, and load that adapt to your recovery, in real time.