Assisted Bulgarian Split Squat
Expert Advice
Keep your torso upright and core engaged to maintain balance and prevent undue stress on the lower back.
How-to-do Steps
- Stand a couple of feet in front of a bench and place your left foot behind you on the bench.
- Lower your hips toward the floor so that your right thigh becomes parallel to the floor.
- Your right knee should be aligned with your right ankle.
- Push up through your right heel to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Assisted Bulgarian Split Squat primarily targets the Quads, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Assisted Bulgarian Split Squat work?
Assisted Bulgarian Split Squat primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Assisted Bulgarian Split Squat?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Assisted Bulgarian Split Squat suitable for beginners?
Yes, Assisted Bulgarian Split Squat is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
