Bulgarian Split Squat

KneeHip
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
Seated Knee Extension Isometric
Knee, Knee Extension, Knee Extensor, Knee Isometric Exercise, Quadriceps, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Knee Strengthening, Knee Stability
Seated Knee Extension Isometric
Knee, Knee Extension, Knee Extensor, Knee Isometric Exercise, Quadriceps, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Knee Strengthening, Knee Stability
Knee, Knee Extension, Knee Extensor, Knee Isometric Exercise, Quadriceps, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Knee Strengthening, Knee Stability
Supine Knee Extension Isometric
Knee, Knee Extension, Knee Extensor, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee Isometric Exercise, Knee End Range Strengthening
Supine Knee Extension Isometric
Knee, Knee Extension, Knee Extensor, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee Isometric Exercise, Knee End Range Strengthening
Knee, Knee Extension, Knee Extensor, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee Isometric Exercise, Knee End Range Strengthening
Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Supine Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Supine Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Assisted Split Squat
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quads, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Assisted Split Squat
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quads, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quads, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Assisted Lunge
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Assisted Lunge
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
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
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
Banded Reclining Hero Pose
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
Banded Reclining Hero Pose
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
Single Leg Reclining Hero Pose
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
Single Leg Reclining Hero Pose
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
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
David Song
Previous

Knees Over Toes Split Squat
Next

Straight Leg Raise