Resistance Band Bulgarian Split Squat
A unilateral squat variation using a resistance band and elevated rear foot, targeting the quads and glutes. Used to build unilateral leg strength, hypertrophy, and improve balance and stability.
About Exercise
Equipment
Bands, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Rest longer if maximizing hypertrophy, shorter for conditioning circuits.
How to Perform
Loop a resistance band around your shoulders and secure the bottom under your front foot. Place your rear foot laces-down on an elevated surface behind you, ensuring a long stance that allows your front knee to track forward.
- Keep your torso upright and core tightly braced throughout the movement.
- Slowly lower down by bending the front knee and hip.
- Descend until your front thigh is parallel to the ground or your back knee nears the floor.
- Drive through the front heel and midfoot to powerfully extend your knee and hip.
- Return to the tall starting position, avoiding leaning excessively forward.
- Complete all targeted repetitions on one side, then switch legs and repeat.
Coaching Tips
Form Cues
- Stable front foot.
- Chest up tall.
- Knee tracks over foot.
- Brace your core tight.
- Drive through the heel.
Breathing
Inhale deeply while descending, brace your core, and forcefully exhale as you push back up to the starting position.
Tempo
3-0-1
Range of Motion
Lower until the front thigh is nearly parallel to the floor, or just before the rear knee lightly touches the ground, maintaining band tension.
Safety
Safety Notes
- Ensure the elevated surface is completely stable and secure.
- Avoid actively pushing off with the back foot.
- If knee pain occurs, reduce the depth of the lunge.
Spotting
Not recommended; adjust band tension or use bodyweight only to match your ability.
Common Mistakes
- Allowing the front knee to collapse inward.
- Leaning torso forward too much.
- Using too short of a foot stance.
- Bouncing off the bottom.
When to Avoid
- Recent knee or ankle injury.
- Acute patellofemoral pain.
Flexibility Needed
- Good hip flexor mobility in the rear leg.
- Adequate ankle dorsiflexion in the front leg.
Build Up First
- Competency performing a standard split squat.
Also known as
Loop Band Bulgarian Split Squat
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