Twist Bulgarian Split Squat

TWIST BULGARIAN SPLIT SQUAT

The twist bulgarian split squat 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. Rotate the pelvis so towards your lead leg. Raise the body up by extending both the hip and knee to a split stance position and rotating the pelvis back to neutral.

Muscles Involved:

• Gluteus Maximus

• Gluteus Medius

• Quadriceps

  • vastus lateralis

  • vastus intermedius

  • vastus medialis

  • 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