Resistance-Band Bulgarian Squat
Elevate your leg day! This challenging squat variation with resistance will build strength, stability, and serious glute gains.
The Resistance-Band Bulgarian Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: resistance bands or exercise bench.
Required Equipment
Resistance-Band Bulgarian Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis); Abdominals (rectus abdominis)
Resistance-Band Bulgarian Squat Variations and Alternatives
How to do the Resistance-Band Bulgarian Squat
Stand facing away from a bench, with a resistance band looped around your front foot's arch and held with both hands at shoulder level.
Extend your other leg behind you and place the top of that foot on the bench.
Keep your torso upright, core engaged, and head facing forward.
Slowly lower your body by bending the knee of your front leg, keeping the knee in line with your foot, until your thigh is parallel to the floor. Ensure the front knee does not extend past your toes.
Drive through the heel of your front foot, extending the knee and hip to return to the starting position.
Perform all the desired reps on one leg before switching to the other leg.
Make sure to choose an appropriate resistance band to provide adequate tension while still allowing for complete movement and control.
Safety Tips: Make sure the resistance band is securely in place and won't slip off your foot. Start with lighter resistance and increase as your strength improves. Ensure the rear foot is securely placed on the bench to avoid slipping. Warm up properly before performing the exercise to prevent injury.
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Resistance-Band Bulgarian Squat FAQs
What muscles does the Resistance-Band Bulgarian Squat work?
The Resistance-Band Bulgarian 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 Resistance-Band Bulgarian Squat?
Resistance bands or exercise bench.
Is the Resistance-Band Bulgarian 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 Resistance-Band Bulgarian Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Bulgarian Squat variations and alternatives?
Similar exercises include the Assisted Bulgarian Split-Squat, Band Single-Leg Split-Squat, Low-Box Band Single-Leg Split-Squat and Ring Band Single-Leg Split-Squat.
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