Vidéos
Instructions
- Stand upright in front of a bench, holding a support for balance.
- Place one foot behind you on the bench, toes down.
- Lower your back knee toward the floor in a controlled motion.
- Keep your front knee aligned with your ankle as you descend.
- Push through your front heel to return to the starting position.
- Repeat all reps on one side before switching legs.
Technical Tips
- Keep your torso upright and core engaged.
- Do not let your front knee travel beyond your toes.
- Use the support only to assist with balance, not to reduce effort.
- Maintain even weight distribution between the front heel and rear foot.
Breathing Tips
- Inhale as you lower yourself down.
- Exhale as you push up to the starting position.
Restrictions médicales
- Knee injuries or patellofemoral pain syndrome
- Hip joint instability or labral tears
- Balance or vestibular disorders
What muscles does the Assisted Bulgarian Split Squat target?
The Assisted Bulgarian Split Squat primarily targets the quadriceps, glutes, and hamstrings, making it an effective lower-body strength and stability exercise.
Is the Assisted Bulgarian Split Squat good for beginners?
Yes, it's ideal for beginners because the assistance allows for better balance and control, helping to learn proper form without risking injury.
Can I do the Assisted Bulgarian Split Squat without weights?
Absolutely. The exercise can be performed using only body weight and a support for balance, making it accessible to all fitness levels.
How high should the bench be for an Assisted Bulgarian Split Squat?
The bench should be knee-height or slightly lower to allow for a natural rear foot placement and safe range of motion.
Why use assistance in a Bulgarian Split Squat?
Using assistance improves balance and stability, helping to focus on proper muscle engagement and reducing strain on joints during the movement.
The Assisted Bulgarian Split Squat is a unilateral lower-body exercise that focuses on developing strength, stability, and control in the legs and glutes. This variation utilizes a support mechanism—such as a stick or bar—for balance, making it ideal for beginners or individuals in rehabilitation. By elevating the rear foot on a bench and keeping the front leg firmly planted, this movement enhances muscle engagement in the quadriceps, glutes, and hamstrings while minimizing load on the joints. The assisted version encourages proper form and alignment, reducing the risk of injury. It also promotes hip mobility and single-leg stability, key components for athletic performance and everyday function. The controlled movement pattern helps reinforce neuromuscular coordination and improve joint health. Incorporating the Assisted Bulgarian Split Squat into a training program can build foundational strength for more advanced unilateral exercises and is a highly effective tool for addressing muscular imbalances.