Assisted Bulgarian Split Squat

A progression towards the Bulgarian split squat: hold a light support to learn the pattern and gain range safely.

• Compound
• Bodyweight
• Beginner

How to do it

• Use the support for balance only, not to push
• Rear foot elevated, lower under control
• Focus on the work of your front foot

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Pulling on the support with your arm to come up
• Putting your weight on your back foot

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Core / abs

Alternatives

• Bulgarian Split Squat
• Goblet Squat