Strength

Med Ball Bulgarian Split Squat

The Med Ball Bulgarian Split Squat targets the lower body, enhancing strength, stability, and improving balance and flexibility. This challenging workout primarily tones your thighs and buttocks using a medicine ball.

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Med Ball Bulgarian Split Squat instructions

Step-by-step instructions

Stand upright, holding a med ball at chest-height and position yourself a stride's length away from a low bench.

Prop up your back foot on the bench, leaving your front foot flat on the ground, about hip-width apart.

Lower your body by bending your front knee while maintaining your balance and keeping the med ball steady at your chest.

Push upwards through your front heel to stand again.

Repeat for the designated number of reps, then switch legs.

Stand upright, holding a med ball at chest-height and position yourself a stride's length away from a low bench.

Prop up your back foot on the bench, leaving your front foot flat on the ground, about hip-width apart.

Lower your body by bending your front knee while maintaining your balance and keeping the med ball steady at your chest.

Push upwards through your front heel to stand again.

Repeat for the designated number of reps, then switch 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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