Bulgarian Split Squat Pulse

BULGARIAN SPLIT SQUAT PULSE

The Bulgarian split squat pulse is a unilateral leg strengthening exercise that targets the front leg. Start by elevating the back leg using 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 halfway up by extending both the hip and knee to a split stance position. Return back down to the bottom position to complete a ‘pulse’ and repeat as required.

Muscles Involved:

• Gluteus Maximus (hip extensor)

• Gluteus medius (knee stabilizer)

• Quadriceps (prime mover)

  • vastus medialis

  • vastus lateralis

  • vastus intermedius

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