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quadriceps·legs

Bulgarian Split Squat

Rear-foot-elevated lunge with dumbbells.

Real movement reference — Free Exercise DB (CC0).

Highlighted: primary muscle (bright), supporting muscles (light).

Difficulty

3/5

✓AI form-check supported

dumbbellsbench

Secondary muscles

glutes
hamstrings

Form cues

Contraindications

Skip or modify this move if you have:

knee injury

Bulgarian Split Squat · Volya