How to do a Loop Band Bulgarian Split Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Box
Loop Bands
Workouts with Loop Band Bulgarian Split Squat
Target muscles worked
Instructions for Proper Form
Loop Band Bulgarian Split Squat is a variation on the more standard Bulgarian Split Squat. Similar to other variations, this compound exercise primarily targets the quads. The use of a loop band increases resistance as you progress through the movement, particularly emphasizing the quads at the top. This variation can help highlight and address any strength imbalances between sides while also enhancing muscle activation.
- Secure a loop band around your neck
- Wrap the other end of the band under one foot.
- Balance on one leg and put your other foot down on top of the bench.
- Keep your chest up and slowly bend your front knee. Stop bending once your back knee approaches the ground or when you reach the end of your range of motion.
- Keep your core engaged for stability and your chest up.
- Engage your quads to extend your leg and return to a standing position.
- Switch legs and repeat.
Alternatives & Variations to Loop Band Bulgarian Split Squat
1. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 186 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
2. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 126 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
3. Leg Extension
99.4 mSCORESWAPPED 107 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 103 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Dumbbell Squat
94.1 mSCORESWAPPED 78 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
6. Bulgarian Split Squat
91.2 mSCORESWAPPED 63 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
7. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 48 TIMESDual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Intermediate
- Quads
- Kettlebells
8. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 48 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
9. Air Squats
92.1 mSCORESWAPPED 46 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
10. Back Squat
99.3 mSCORESWAPPED 41 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.