← Library
Strengthadvanced
Weighted Bulgarian Split Squat
Adding dumbbells turns the Bulgarian split squat into a serious single-leg strength builder for the hip and femoral neck.
Try AI form review free for 14 days
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 6–8 each
- Intensity
- RPE 7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Set up
- 1Back foot on a bench, dumbbells at the sides.
Do this
- Lower over the front foot with a tall torso
- Control the descent
- Drive up through the front heel
Avoid this
- Knee caving
- Bouncing at the bottom
Safety
Build up the load gradually; keep balance support nearby.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.