Resistance Band Bulgarian Split Squat
Unilateral lower body exercise with a resistance band and elevated rear foot that targets quads and glutes to build strength, stability, and muscle; emphasizes balance and unilateral loading.
About Exercise
Equipment
Loop Bands
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Adductors, Abs, Obliques, Lower Back
Popularity Score
7
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Calves
4/10Soleus
Adductors
4/10Adductor Magnus
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Loop one end of a resistance band under the arch of your front foot and drape the other end over your shoulders. Place the top of your rear foot on a sturdy bench behind you, with your front foot positioned forward for balance.
- Engage your core and keep your chest up.
- Inhale and bend your front knee to lower your body until your front thigh is parallel to the ground.
- Keep your front knee aligned over your toes without caving inward.
- Exhale and drive through your front heel to extend your knee and hip, returning to start.
- Squeeze your glutes at the top of the movement.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Drive through front heel
- Knee tracks over toes
- Core tight, chest up
- Slight forward lean for glutes
- Avoid knee past toes
Breathing
Inhale during the descent to lower your body, and exhale forcefully during the ascent to drive upward while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until your front thigh is parallel to the ground and your back knee hovers just above the floor; extend fully without locking the knee at the top.
Safety
Safety Notes
- Secure the band to prevent slippage
- Start with light resistance to master form
- Avoid if acute knee or hip pain present
- Use a stable elevated surface
- Progress gradually to prevent strain
Spotting
Not typically needed; use a wall or rack for balance support if beginner, or perform near a mirror for form check.
Common Mistakes
- Front knee caving inward
- Leaning too far forward
- Rear foot slipping off bench
- Insufficient depth in descent
- Not engaging core for balance
When to Avoid
- Acute knee injuries
- Hip instability
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder mobility for band hold
Build Up First
- Mastery of bodyweight split squat
- Basic single-leg balance
- Proper hip hinge technique
Also known as
Banded Bulgarian Split Squat, Band Rear Foot Elevated Lunge
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