Resistance-Band Bulgarian Squat
Elevate your leg day! This challenging squat variation with resistance will build strength, stability, and serious glute gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand facing away from a bench, with a resistance band looped around your front foot's arch and held with both hands at shoulder level.
2. Extend your other leg behind you and place the top of that foot on the bench.
3. Keep your torso upright, core engaged, and head facing forward.
4. Slowly lower your body by bending the knee of your front leg, keeping the knee in line with your foot, until your thigh is parallel to the floor. Ensure the front knee does not extend past your toes.
5. Drive through the heel of your front foot, extending the knee and hip to return to the starting position.
6. Perform all the desired reps on one leg before switching to the other leg.
7. Make sure to choose an appropriate resistance band to provide adequate tension while still allowing for complete movement and control.
Safety Tips: Make sure the resistance band is securely in place and won't slip off your foot. Start with lighter resistance and increase as your strength improves. Ensure the rear foot is securely placed on the bench to avoid slipping. Warm up properly before performing the exercise to prevent injury.
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