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Banded Bulgarian Split Squat

Banded Bulgarian Split Squat
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back

Workout Type


Gym Gear


Fitness Level




Power Move


Target Muscle: Quads

Banded Bulgarian Split Squat Overview

The Bulgarian split squat is a great exercise for building lower body strength. Unlike traditional squats, which work the large muscles of the legs, the Bulgarian split squat targets the smaller muscles of the hips and glutes. This makes it an ideal exercise for those who are looking to improve their leg definition.

In addition, performing it with a resistance band adds extra resistance and challenges the muscles even further. By adding a resistance band, you can not only improve your strength but also your coordination and balance. As a result, the Bulgarian split squat is a great exercise for those who are looking to improve their overall fitness level.

How to Do It?

  • To do this exercise, you will need a resistance band and a sturdy chair or bench.
  • First, position the band around your ankles. You can also place one end of the band under your front foot and hold the other end extended right above your head, in your palms.
  • Next, place your left foot behind you on the chair or bench.
  • Once you are in position, bend your knees and lower your body until your front thigh is parallel to the ground. Be sure to keep your chest up and your back straight throughout the movement.
  • Finally, press through your front heel to return to the starting position.
  • Complete 8-12 repetitions on each leg.

Bulgarian Split Squat Tips

  • The key to performing this exercise correctly is to keep your trunk upright and your core engaged.
  • When lowering your body in a squat, bend both knees to lower your body until your rear knee nearly touches the ground.
  • You can make the exercise more challenging by increasing the resistance of the band or by holding a weight in each hand.

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