1-Arm Dumbbell Bulgarian Split Squat Holding a dumbbell in one hand increases balance and stability challenges. Hold the dumbbell in the hand on the side of the trail leg. This will increase activity to the hip musculature, especially the gluteus medius of the lead leg. This exercise is more challenging than it looks. Benefits of the Bulgarian split squat abound. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a sing