Assisted Bulgarian Split Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Assisted Bulgarian Split Squat

Step by step instructions, muscle activation and variants for the Assisted Bulgarian Split Squat.

MediumGlutesQuadriceps

About this exercise

The Assisted Bulgarian Split Squat is a unilateral lower-body exercise where the rear foot is elevated on a bench while you hold onto a stable support for balance. The support allows you to focus on depth and quad drive without fighting for stability, making it ideal for beginners or those working on range of motion.

How to Perform

  • Stand facing away from a bench with your hands on a squat rack or stable support at roughly hip height
  • Place the top of one foot on the bench behind you, positioning your front foot far enough forward that your shin stays close to vertical at the bottom
  • Brace your core and lower your back knee toward the floor in a controlled manner
  • Descend until your front thigh is roughly parallel to the floor or as deep as your mobility allows
  • Drive through your front heel to return to the starting position
  • Complete all reps on one leg before switching sides

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Assisted Bulgarian Split Squat

The Assisted Bulgarian Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore