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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Bulgarian Box Split Squat
4 steps Updated 29/08/2026
Dumbbell Bulgarian Box Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand a few feet, back first in front of a box, holding a dumbbell in each hand with your arms hanging by your sides. Place the top of one foot on the box behind you.
- Lower your body by bending your front knee until your front thigh is parallel to the floor and your back knee is hovering just above the floor.
- Push through your front heel to return to the starting position, keeping your back straight and core engaged.
- Repeat for the desired number of repetitions, then switch legs and repeat the movement on the other side.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Bulgarian Box Split Squat
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