Bulgarian Split Squat
Written By David Song
BULGARIAN SPLIT SQUAT
This is a unilateral leg strengthening exercise that targets the lead leg. Start by elevating the trail leg with a bench or plyo box. Lower the body by bending the front knee and flexing the hip. The 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
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
Related Exercises
Featured
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee, Knee Extension, Knee Extensor
Banded Reverse Nordic Curl
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee, Knee Extension, Knee Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee, Knee Extension, Knee Extensor
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Stretch, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexibility, Knee Flexion, Knee, Knee Extensor
Quads, Quadriceps, Quadriceps Femoris, Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch, Quadriceps Stretch
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Knee Flexibility, Knee Flexion, Knee Extensor, Knee Stretch
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Glute Strengthening, Gluteus Maximus, Quadriceps, Quadriceps Femoris, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Quads
Calves, Calf, Calf Strengthening, Achilles, Achilles Tendon, Gastrocnemius, Soleus, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Quadriceps, Knee Stability, Ankle Strengthening, Ankle