Resistance Band Bulgarian Squats
Bulgarian split squat with band tension — adds variable resistance to the unilateral squat.
Level: Intermediate
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Squat Unilateral
Type: Light Activity
Equipment: Resistance Band
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quads and glutes of the front leg drive the bulk of the work. The gluteus medius stabilizes. The hamstrings co-contract. The trunk braces.
How to perform
Setup
Loop the band under the front foot and hold the handles at shoulder height. One foot elevated on a bench behind. Trunk braced.
Execution
Lower the back knee toward the floor by bending the front knee. Keep the torso upright. Push through the front heel to return.
Common mistakes
- Pushing off the back foot.
- Front knee shooting past the toes.
- Pelvis tilting.
- Same load both sides without checking.
- Going too heavy.
Progressions and regressions
Regress to bodyweight Bulgarian split squats. To progress, increase band tension or move to dumbbells.
Programming notes
Single-leg work. 3 sets of 8-12 per side, twice a week.
