Strength

Band Bulgarian Split Squat

The Band Bulgarian Split Squat is a powerful lower body workout targeting thighs and glutes. Using a resistance band enhances intensity, boosts balance, and improves leg strength, stability, and flexibility.

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Band Bulgarian Split Squat instructions

Step-by-step instructions

Place a resistance band around your upper thighs and stand in front of a bench or step.

Stand straight with your feet hip-width apart.

Extend one foot behind you and rest the top of your foot on the bench.

Keeping your front foot planted, bend your front knee to lower your body. Make sure your knee doesn't go beyond your toes.

Push through your front foot to raise your body back to the starting position. Repeat for the desired number of reps before switching legs.

Place a resistance band around your upper thighs and stand in front of a bench or step.

Stand straight with your feet hip-width apart.

Extend one foot behind you and rest the top of your foot on the bench.

Keeping your front foot planted, bend your front knee to lower your body. Make sure your knee doesn't go beyond your toes.

Push through your front foot to raise your body back to the starting position. Repeat for the desired number of reps before switching legs.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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