Assisted Bulgarian Split-Squat
Master the Bulgarian split squat! Assisted version perfect for beginners building balance & strength.
The Assisted Bulgarian Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: exercise bench.
Required Equipment
Assisted Bulgarian Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Assisted Bulgarian Split-Squat Variations and Alternatives
How to do the Assisted Bulgarian Split-Squat
Stand facing away from a bench or a similar elevated surface, approximately two feet away.
Extend one leg back and place the top of your foot on the bench.
Position yourself near a sturdy vertical structure, such as a squat rack or a wall, within arm's reach for assistance.
Stand upright with your torso straight and your hands lightly holding the structure for balance, not support.
Begin the exercise by bending your front knee, lowering your hips until your front thigh is almost parallel to the floor.
Ensure that your front knee is aligned with your ankle and does not extend past your toes.
Keep your chest up and look straight ahead throughout the movement.
Push through the heel of your front foot to return to the starting position.
Repeat for the desired number of repetitions before switching legs.
Ensure proper form and control throughout the exercise to prevent injury and maximize effectiveness. If needed, adjust the distance from the bench to accommodate your leg length and flexibility.
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Assisted Bulgarian Split-Squat FAQs
What muscles does the Assisted Bulgarian Split-Squat work?
The Assisted Bulgarian Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Assisted Bulgarian Split-Squat?
Exercise bench.
Is the Assisted Bulgarian Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Assisted Bulgarian Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Assisted Bulgarian Split-Squat variations and alternatives?
Similar exercises include the Assisted Single-Leg Press, Band Single-Leg Split-Squat, Barbell Bulgarian Zercher Split-Squat and Bodyweight Bulgarian Elevated-Heel Split-Squat.
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