Assisted Bulgarian Split Squat
Master the Assisted Bulgarian Split Squat to build strong legs and glutes while improving balance.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Assisted Bulgarian Split Squat
Bulgarian Split Squat with Chair
Thighs · Gluteus Maximus · Body weight
Bodyweight Heel Elevated Bulgarian Split Squat
Thighs · Body weight
Barbell Zercher Bulgarian Split Squat
Thighs · Barbell
Dumbbell Bulgarian Split Squat from Deficit
Thighs · Dumbbell
Description
A variant of the split squat where one leg is elevated behind and a weight is held for added resistance.
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How to do Assisted Bulgarian Split Squat
- 01Setup
Stand facing a sturdy support (like a rack or wall) with your feet hip-width apart and a bench or elevated surface behind you. Place the top of one foot onto the bench, keeping your front foot about 2-3 feet in front of the bench.
- 02Setup
Hold onto the support with one or both hands for balance. Ensure your front foot is far enough forward so that your knee will not go significantly past your toes at the bottom of the movement.
- 03
Engage your core and maintain an upright torso. Inhale as you slowly lower your body by bending your front knee and hip, allowing your back knee to descend towards the floor.
- 04
Continue lowering until your front thigh is roughly parallel to the floor, or slightly below, ensuring your front knee tracks in line with your midfoot. Your back knee should be hovering just above the ground.
- 05
Exhale as you drive through the heel and midfoot of your front leg to push yourself back up to the starting position. Maintain control throughout the movement, using the support only as needed for stability.
Tips
- Keep your front knee tracking directly over your midfoot throughout the entire movement to maximize glute and quad engagement and protect your knee joint.
- Maintain an upright torso and avoid excessive forward lean; imagine a string pulling your head towards the ceiling to keep your chest up.
- Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and improve muscle activation and stability.
- Use the support minimally; the goal is to improve balance and stability, so gradually reduce your grip pressure as you get stronger.
Common mistakes
- Leaning too far forward shifts the emphasis away from the glutes and can strain the lower back; fix this by keeping your chest up and core braced.
- Allowing the front knee to cave inward (valgus collapse) can stress the knee joint; fix this by actively driving your front knee slightly outward, ensuring it tracks over your second or third toe.
- Using too much assistance from the support prevents you from developing your own balance and stability; fix this by using a lighter touch on the support or periodically letting go for short periods.
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Is Assisted Bulgarian Split Squat good for beginners?
Assisted Bulgarian Split Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assisted Bulgarian Split Squat?
You need Body weight to perform Assisted Bulgarian Split Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assisted Bulgarian Split Squat?
Keep your front knee tracking directly over your midfoot throughout the entire movement to maximize glute and quad engagement and protect your knee joint. Maintain an upright torso and avoid excessive forward lean; imagine a string pulling your head towards the ceiling to keep your chest up. Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and improve muscle activation and stability. Use the support minimally; the goal is to improve balance and stability, so gradually reduce your grip pressure as you get stronger.
What are common mistakes when doing Assisted Bulgarian Split Squat?
Leaning too far forward shifts the emphasis away from the glutes and can strain the lower back; fix this by keeping your chest up and core braced. Allowing the front knee to cave inward (valgus collapse) can stress the knee joint; fix this by actively driving your front knee slightly outward, ensuring it tracks over your second or third toe. Using too much assistance from the support prevents you from developing your own balance and stability; fix this by using a lighter touch on the support or periodically letting go for short periods.
Related exercises
Bodyweight Low Split Squat
Thighs · Body weight
Barbell Low Split Squat
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Kettlebell Assisted Bulgarian Split Squat
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Dumbbell Assisted Bulgarian Split Squat
Thighs · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store