← Back to 177-Exercise Library
dumbbell lunge Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Dumbbell Bulgarian Split Squat
Primary Muscles: quadriceps, glutes
Secondary Stabilisers: adductors, hamstrings, core
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
120s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Place the laces of your rear foot on a bench or roller pad behind you.
- Stay upright to bias the quads, or hinge your torso slightly forward to bias the glutes.
- Lower straight down until your rear knee hovers just above the floor.
- Drive 90 percent of the force through your front foot.