Assisted Bulgarian Split Squat

Category

Legs

Difficulty

Beginner

Equipment

Box, Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus

Secondary muscles

Biceps Femoris, Gastrocnemius

How to do it

1. Stand facing away from an elevated box and place your right foot on it. Hold onto a stable bar or support in front of you with your right hand. Keep your chest upright and your front foot flat on the floor.
2. Lower your body by bending your front knee and hip until your back knee is close to the floor.
3. Pause for a second at the bottom and push through the heel of your front foot to return to the starting position.
4. Repeat for the desired repetitions, then switch legs and repeat.

Form tips

• Use the support only for balance, not to pull yourself up.
• Do not let your front knee travel excessively past your toes to reduce joint stress.
• Maintain an upright torso to keep the tension on your quads and glutes.