Assisted Dumbbell Bulgarian Split Squat
Exercise Overview
The assisted dumbbell bulgarian split squat is a unilateral leg strengthening exercise that targets the front leg. Start by elevating the back leg with a bench or plyo box. You may use a wall or dowel to provide additional support. Hold a dumbbell in the hand opposite to the front leg. Lower the body by bending the front knee and flexing the hip. The front knee should track forwards over the middle of your foot. Raise the body up by extending both the hip and knee to a split stance position.
Muscles Involved
Gluteus MaximusQuadricepsvastus lateralisvastus medialis / vastus medialis obliquevastus intermediusrectus femoris
Related Conditions
Strength and Conditioning / Strength TrainingPatellar Tendinitis / Quadriceps TendinitisQuadriceps StrainPatellofemoral Pain SyndromeITB SyndromeKnee Meniscus TearACL sprainRunner’s KneeJumper’s Knee
