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Assisted Bulgarian Split Squat

Assisted Bulgarian Split Squat

The Assisted Bulgarian Split Squat is a powerful lower body exercise that targets the glutes, quadriceps, and hamstrings. It is a variation of the traditional Bulgarian Split Squat, designed to provide additional support and stability to individuals who may need assistance. Whether you are a beginner or have limited mobility, this exercise allows you to reap the benefits of the split squat movement while minimizing the risk of injury. By performing the Assisted Bulgarian Split Squat, you can improve your lower body strength, stability, and balance. This exercise also engages your core muscles as you work to maintain proper form. Additionally, the split stance helps to activate smaller stabilizer muscles, enhancing overall lower body function. One of the primary advantages of the Assisted Bulgarian Split Squat is its scalability. The level of assistance can be easily adjusted, making it suitable for individuals of various fitness levels. This exercise can be performed in a gym using a squat rack, Smith machine, or with the help of resistance bands. It can also be adapted for home workouts by utilizing sturdy furniture or a wall for support. To challenge yourself further, you can gradually decrease assistance as you gain strength and stability. As with any exercise, it is important to maintain proper form and avoid rushing through the movement. By incorporating the Assisted Bulgarian Split Squat into your training routine, you will be on the path to stronger, more functional lower body muscles.


  • Begin by standing in front of a bench or step, facing away from it.
  • Position one foot on the bench or step behind you, with the top of your foot resting on the surface.
  • Make sure your front foot is a comfortable distance away from the bench.
  • Keeping your torso upright, slowly lower your body down by bending your front knee, while keeping your back foot on the bench.
  • Lower your body until your front thigh is parallel to the ground, or as close as you can comfortably go.
  • Pause for a moment at the bottom of the movement, then push through your front heel to raise your body back up to the starting position.
  • Repeat the exercise for the desired number of repetitions, then switch legs and repeat the steps for the other leg.

Tips & Tricks

  • Gradually increase the weight you use for assistance to build strength and progress in this exercise.
  • Focus on keeping your core engaged and maintain good posture throughout the movement.
  • Make sure your front knee is aligned with your ankle and does not cave inward during the squat.
  • Start with a comfortable range of motion and gradually work on increasing the depth of the split squat.
  • To challenge stability, try performing the exercise on an unstable surface like a BOSU ball.
  • Alternate between legs to maintain symmetry and prevent imbalances.
  • For added intensity, hold dumbbells or kettlebells in each hand while performing the exercise.
  • Use a mirror to check your form and ensure proper alignment during the movement.
  • To avoid excessive strain on the knee joint, avoid allowing your front knee to extend past your toes.
  • Incorporate stretching and mobility exercises for the hip flexors and glutes to improve flexibility and range of motion.


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