Exercise Facts
| Movement Pattern | Hinge, Lower Body, Stability, Unilateral |
|---|---|
| Muscle Group | Core, Erectors, Glutes, Hamstrings |
| Equipment | Bench, Dumbbell |
| Environment | Gym, Home |
| Skill Level | Advanced, Intermediate |
| Series | Dumbbell Unilateral Lower Body Series, Functional Stability Series, Posterior Chain Strength Series |
Overview
The Dumbbell Bulgarian Split Deadlift is a single-leg hinge exercise that develops lower-body strength, balance, and stability while targeting the glutes, hamstrings, and core. It combines the posture of a Romanian deadlift with the stance of a Bulgarian split squat, creating a unique challenge for unilateral control and posterior-chain activation.
To perform, set up a bench or platform behind you at knee height. Stand about two feet in front of it and rest the top of your back foot on the bench. Hold a dumbbell in each hand by your sides with a neutral grip. Keeping your front leg slightly bent, hinge at the hips, lowering the dumbbells toward the floor while maintaining a flat back and braced core. Drive through your front heel to return to the starting position.
The elevated rear foot increases range of motion, while the hinge pattern isolates the working leg’s glutes and hamstrings. The movement also challenges stability and anti-rotation control, forcing the athlete to stay balanced and symmetrical throughout the lift.
Common mistakes include bending the front knee too much (turning it into a squat), losing balance by stepping too close to the bench, or rounding the spine. Cue “push hips back,” “keep chest tall,” and “drive through the heel.”
At Relentless Bravery Fitness, this movement reflects mastery through control developing raw strength, balance, and resilience one side at a time.
Program 3–4 sets of 6–8 reps per leg, resting 60–90 seconds between sets. It pairs perfectly with single-leg squats, hip thrusts, or kettlebell swings for hybrid posterior-chain development.
Setup (Steps)
Place bench behind you; stand two feet in front; rest rear foot on bench; hold dumbbells at sides; brace core and set posture tall.
Execution (Steps)
Hinge at hips to lower dumbbells toward floor; maintain soft bend in front knee; keep spine neutral; drive through front heel to return upright.
Coaching Cues
“Push hips back.” “Keep chest tall.” “Drive through the heel.” “Stay balanced.”
Common Faults & Fixes
Too much knee bend → hinge deeper through hips.
Losing balance → adjust stance distance.
Rounded back → keep spine neutral and core braced.
Programming Ideas
3–4×6–8 reps per leg; pair with hip thrusts, single-leg squats, or step-ups for posterior-chain development.
Variations
Single-dumbbell version, front-rack hold, or kettlebell variant.
Regressions
Standard Romanian deadlift or split-stance deadlift with both feet grounded.
Standards & Competition Notes
Maintain neutral spine; full hip extension at top; symmetrical control each side; consistent range of motion.
Safety Notes
Avoid excessive lumbar flexion; stabilize core; ensure rear foot height allows balanced hip hinge.
