Assisted Bulgarian Split Squat
Description
The assisted Bulgarian split squat holds onto a support (pole, rack, or TRX strap) for balance while performing a rear-foot elevated split squat. The support removes the balance challenge, allowing focus on developing single-leg strength.
Muscle Group
Equipment Required
Assisted Bulgarian Split Squat Instructions
- Place your rear foot on a bench behind you. Stand on your front foot.
- Hold a rack upright, pole, or TRX strap with one or both hands for balance.
- Lower your back knee toward the floor by bending your front knee.
- Descend until your back knee is just above the floor.
- Drive through your front foot to rise.
- Use the support for balance only — not to pull yourself up.
- Complete reps, then switch legs.
- Progress to unassisted Bulgarian split squats over time.
Assisted Bulgarian Split Squat Form & Visual
Assisted Bulgarian Split Squat Benefits
- Removes balance challenge from Bulgarian split squats
- Allows focus on building single-leg strength
- Beginner-friendly regression
- Progresses toward unassisted version
- No weights needed
- Develops single-leg squat mechanics
Assisted Bulgarian Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (developing)
Assisted Bulgarian Split Squat Variations & Alternatives
- DB Bulgarian Split Squat (unassisted)
- Static Lunge
- Supported Squat
- TRX Split Squat
- Smith Machine Split Squat
