Zirv Fitness
Strength exercise

TRX Bulgarian Split Squat

How to do it

  1. Face away from the suspension trainer anchor point and place the top of one foot into a single strap, letting it hang behind the body.
  2. Hop the standing foot forward slightly and set the strap length so the rear knee can bend without the foot dragging.
  3. Lower straight down by bending the standing knee and hip, keeping the torso upright and the core braced.
  4. Descend until the standing thigh nears parallel, feeling the quadriceps and glutes of the front leg control the movement.
  5. Drive through the standing heel and mid-foot to rise back to the start position.
  6. Exhale on the way up and complete all reps on one leg before turning around to switch the strapped foot.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
TRX / Suspension Trainer
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight
Tools
1RM Calculator