---
title: "Assisted Bulgarian Split Squat"
description: "Stand facing away from an elevated box and place your right foot on it."
locale: en
slug: assisted-bulgarian-split-squat
url: "https://hi.fitness/exercises/assisted-bulgarian-split-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/3c3a7adb-assisted-bulgarian-split-squat.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Assisted Bulgarian Split Squat

Stand facing away from an elevated box and place your right foot on it.

## How to do it

1. Stand facing away from an elevated box and place your right foot on it. Hold onto a stable bar or support in front of you with your right hand. Keep your chest upright and your front foot flat on the floor.
2. Lower your body by bending your front knee and hip until your back knee is close to the floor.
3. Pause for a second at the bottom and push through the heel of your front foot to return to the starting position.
4. Repeat for the desired repetitions, then switch legs and repeat.

## Form tips

- Use the support only for balance, not to pull yourself up.
- Do not let your front knee travel excessively past your toes to reduce joint stress.
- Maintain an upright torso to keep the tension on your quads and glutes.
- No box? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Barbell Full Squat](https://hi.fitness/exercises/barbell-full-squat) - Quads · Barbell
- [Barbell Clean Grip Front Squat](https://hi.fitness/exercises/barbell-clean-grip-front-squat) - Quads · Barbell
- [Dumbbell Goblet Squat](https://hi.fitness/exercises/dumbbell-goblet-squat) - Quads · Dumbbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Dumbbell Bulgarian Split Squat](https://hi.fitness/exercises/dumbbell-bulgarian-split-squat) - Quads · Dumbbell
- [Dumbbell Squats](https://hi.fitness/exercises/dumbbell-squats) - Quads · Dumbbell
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Barbell Low Bar Squat](https://hi.fitness/exercises/barbell-low-bar-squat) - Quads · Barbell