Dumbbell Assisted Bulgarian Split Squat
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Dumbbell Flat bench Box or step |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
9 similar exercises
Representative exercise: Bulgarian Split Squat
- Machine Bulgarian Split Squat (Plate Loaded)
- Assisted Bulgarian Split Squat
- Bodyweight Heel Elevated Bulgarian Split Squat
- Bulgarian Split Squat
- Dumbbell Bulgarian Split Squat
- Resistance Band Bulgarian Split Squat
- Weighted Plates Bulgarian Split Squat
- Machine Rear Foot Elevated Split Squat (Plate Loaded)
- Barbell Zercher Bulgarian Split Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.