Assisted Dumbbell Bulgarian Split Squat

ASSISTED DUMBBELL BULGARIAN SPLIT SQUAT

The assisted dumbbell bulgarian split squat is a unilateral leg strengthening exercise that targets the front leg. Start by elevating the back leg with a bench or plyo box. You may use a wall or dowel to provide additional support. Hold a dumbbell in the hand opposite to the front leg. Lower the body by bending the front knee and flexing the hip. The front knee should track forwards over the middle of your foot. Raise the body up by extending both the hip and knee to a split stance position.

Muscles Involved:

• Gluteus Maximus

• Quadriceps

  • vastus lateralis

  • vastus medialis / vastus medialis oblique

  • vastus intermedius

  • rectus femoris

Related Conditions:

• Strength and Conditioning / Strength Training

• Patellar Tendinitis / Quadriceps Tendinitis

• Quadriceps Strain

• Patellofemoral Pain Syndrome

• ITB Syndrome

• Knee Meniscus Tear

• ACL sprain

• Runner’s Knee

• Jumper’s Knee

Exercise videos