Assisted Bulgarian Split Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bulgarian Split Squat with Assistance
Visualised Target Muscle Groups
Front
Back
How to: Assisted Bulgarian Split Squat
- Stand a few feet in front of a bench or chair with your back to it.
- Reach one leg behind you and place the foot on the bench.
- Lower your body into a squat, ensuring that your front knee is directly above your ankle.
- Press through your front heel to return to the starting position.
- Repeat for the desired number of repetitions and switch legs.
Common Mistakes
- Letting the front knee extend beyond the toes.
- Leaning too far forward.
- Not fully engaging the glutes and hamstrings.
Modifications
- Perform the exercise with your back foot elevated for a greater range of motion.
- Lower the depth of the squat to maintain proper form.
Tips
- Keep your front knee aligned with your ankle.
- Engage your core to maintain stability.
- Use a wall or a sturdy object for assistance if needed.
Assisted Bulgarian Split Squat Alternatives
Tags
thighs
squats
strength
lower body
quadriceps
glutes
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