Twist Bulgarian Split Squat
Exercise Overview
The twist bulgarian split squat is a unilateral leg strengthening exercise that targets the lead leg. Start by elevating the trail leg with a bench or plyo box. Lower the body by bending the front knee and flexing the hip. The knee should track forwards over the middle of your foot. Rotate the pelvis so towards your lead leg. Raise the body up by extending both the hip and knee to a split stance position and rotating the pelvis back to neutral.
Muscles Involved
Gluteus MaximusGluteus MediusQuadricepsvastus lateralisvastus intermediusvastus medialisrectus femorisStrength and Conditioning / Strength TrainingPatellar Tendinitis / Quadriceps TendinitisQuadriceps StrainPatellofemoral Pain SyndromeITB SyndromeKnee Meniscus TearACL sprainRunner’s KneeJumper’s Knee
Related Conditions
Strength and ConditioningLate Stage RehabCore Weakness
