Resistance Bulgarian split squats

Resistance Band Bulgarian Split Squats are an excellent exercise for strengthening legs , glutes , and core while improving balance and stability. The resistance band adds an extra challenge that increases muscle activation and makes the exercise more effective. It particularly targets the quadriceps and glutes and is perfect as part of a lower body workout.

Correct form and technique

How to Perform Resistance Band Bulgarian Split Squats Correctly:

  1. Place a resistance band around the front foot and hold the other end in your hands behind your shoulders.
  2. Stand in front of a bench and place the top of the back leg on the bench, with the front foot flat on the floor.
  3. Keep your back straight and your core engaged as you bend your front knee and lower your body until your thigh is parallel to the floor.
  4. Push through the heel of the front leg to return to the starting position.
  5. Repeat for the desired number of repetitions and then switch legs.

Watch this video for a visual demonstration of proper technique for Resistance Band Bulgarian Split Squats.

Common errors

Avoid these mistakes to get the most out of the exercise:

  • Too close foot position: Make sure the front foot is far enough forward so that the knee does not go too far over the toes.
  • Collapsing knees: Keep the knee stable and in line with the toes to avoid injury.
  • Lack of core control: Keep the core engaged to maintain balance and an upright posture.

Modifications and Variations

Adapt this exercise to your level or goal:

  • Easier Version: Perform Bulgarian Split Squats without resistance bands to focus on balance and form.
  • Harder version: Use a thicker resistance band or add dumbbells for extra resistance.
  • Pulse variation: Add small pulses at the bottom of the movement to increase muscle tension.

Reps and sets

Aim for 3 sets of 10-12 repetitions on each leg. Increase the resistance or the number of repetitions as you get stronger.

Breathing

Inhale as you lower your body down and exhale as you push up to the starting position. Controlled breathing helps maintain stability and focus during the exercise.

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