Dumbbell Bulgarian Split Squat
What is this machine?
Taljakyykky käsipainoilla (Bulgarian Split Squat) on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary muscles–
Equipmentvapaat painot
Movement patternlower body
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Setting the front foot too close to the bench so the knee tracks far past the toes and gets overloaded. Letting the front knee cave inward, which loads the joint and weakens the glute drive. Pushing off the back foot to stand instead of driving through the front-leg heel. Leaning too far forward so the lift becomes a hip hinge and pulls work out of the front quad.
💪 Where you should feel it: Mainly in the Glutes.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Bodyweight Alternating Lateral Lungekehonpaino
Bodyweight Alternating Reverse Lungeskehonpaino
Bodyweight Reverse Lungekehonpaino
Walking LungekehonpainoTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Bulgarian Split Squatvapaat painot
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Barbell Split Squatvapaat painot