How to Do Assisted Bulgarian Split Squat

Assisted Bulgarian Split Squat is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Assisted Bulgarian Split Squat

  1. 01Place one foot on a bench behind you and stand on the lead leg while holding a wall or rack for balance.
  2. 02Lower the back knee toward the floor by bending the lead hip and knee simultaneously.
  3. 03Descend until the front thigh is parallel to the ground, keeping the torso slightly leaned forward.
  4. 04Drive through the front mid-foot to return to the standing position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Bulgarian Split Squat

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Use the supporting hand only for balance, ensuring the lead heel stays glued to the floor to keep the tension on the glutes.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Bulgarian Split Squat questions

What muscles does Assisted Bulgarian Split Squat work?

Assisted Bulgarian Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Assisted Bulgarian Split Squat correctly?

Place one foot on a bench behind you and stand on the lead leg while holding a wall or rack for balance. Lower the back knee toward the floor by bending the lead hip and knee simultaneously. Descend until the front thigh is parallel to the ground, keeping the torso slightly leaned forward. Drive through the front mid-foot to return to the standing position.

What is the A90 coach tip for Assisted Bulgarian Split Squat?

Use the supporting hand only for balance, ensuring the lead heel stays glued to the floor to keep the tension on the glutes.

Is Assisted Bulgarian Split Squat suitable for beginners?

Assisted Bulgarian Split Squat is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Assisted Bulgarian Split Squat?

No. Assisted Bulgarian Split Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes assisted bulgarian split squat into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime