Bulgarian Split Squat (Resistance Band)
Also called Band Bulgarian Split Squat, Resistance Band Rear-Foot-Elevated Split Squat
How to do it
Loop a resistance band under the front foot and hold the ends at shoulder height, then stand about one stride in front of a stable bench and place the top of the rear foot on it. Lower the rear knee toward the floor, then drive through the front foot to rise. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Stand on the middle of the band with the front foot and hold both ends evenly at the shoulders before placing the rear foot on a stable bench. Keep the hips square, torso tall, band secure, and front knee aligned.
Where you should feel it
Primarily through the front-leg quad and glute with band tension increasing toward standing, while the hamstrings and calves assist and the core and hip stabilizers control the elevated stance.
When to use it
Use for portable rear-foot-elevated leg activation and higher-repetition unilateral work. Perform 12-20 smooth reps per side.