Exercise Library
RNT Bulgarian Split Squat
AKA RNT RLE squat, RNT RFE squat
AKA RNT RLE squat, RNT RFE squat
The RNT Bulgarian split squat builds leg and hip strength and stability and is useful for improving symmetry from side to side, with the band resistance emphasizing the stability component. It can be done with the band resistance pulling either inward or outward, but is most commonly done pulling inward to focus on the lateral hip; outward tension can be used for work on the adductors.
The position of the front foot can be adjusted to change the emphasis of the exercise—farther forward will challenge the posterior chain more, and closer will challenge the quad more. Also, the more the balance is moved toward the front foot, the less the rear leg hip flexor will contribute. Choose the position and balance based on the desired effects.
Place the front foot about 3 foot-lengths in front of the rear foot support, and place the top of your rear foot on the support so that the shin can move freely. Attach a band around the front leg just below the knee and to the side needed for your purpose.
At a controlled speed, bend at the knee to lower yourself until the rear knee lightly contacts the floor without resting on it, then stand again by pushing through the whole foot. Maintain the position of the front knee over the foot—don’t let it move inward or outward.
Purpose
The RNT Bulgarian split squat can be used as a supplemental leg exercise to help balance weakness in one leg or hip, build better glute strength and hip stability, strengthen and mobilize the hip flexors (in the rear leg) or as an exercise for hypertrophy. The band resistance emphasizes the hip stability component.
Programming
Sets of 6-15 reps are most often appropriate with weight that allows a smooth movement and no crashing into the bottom position. Sets of 3-6 reps can be used to elicit more of a strength effect if the athlete has adequate control of the position.
Variations
The RNT Bulgarian split squat can be loaded with any implement, from a barbell behind the neck or in the clean rack positions, single or double dumbbells or kettlebells held at the sides, on the shoulders or overhead, to a sandbag on the back or one shoulder.
The position of the front foot can be adjusted to change the emphasis of the exercise—farther forward will challenge the posterior chain more, and closer will challenge the quad more. Also, the more the balance is moved toward the front foot, the less the rear leg hip flexor will contribute. Choose the position and balance based on the desired effects.
Place the front foot about 3 foot-lengths in front of the rear foot support, and place the top of your rear foot on the support so that the shin can move freely. Attach a band around the front leg just below the knee and to the side needed for your purpose.
At a controlled speed, bend at the knee to lower yourself until the rear knee lightly contacts the floor without resting on it, then stand again by pushing through the whole foot. Maintain the position of the front knee over the foot—don’t let it move inward or outward.
Purpose
The RNT Bulgarian split squat can be used as a supplemental leg exercise to help balance weakness in one leg or hip, build better glute strength and hip stability, strengthen and mobilize the hip flexors (in the rear leg) or as an exercise for hypertrophy. The band resistance emphasizes the hip stability component.
Programming
Sets of 6-15 reps are most often appropriate with weight that allows a smooth movement and no crashing into the bottom position. Sets of 3-6 reps can be used to elicit more of a strength effect if the athlete has adequate control of the position.
Variations
The RNT Bulgarian split squat can be loaded with any implement, from a barbell behind the neck or in the clean rack positions, single or double dumbbells or kettlebells held at the sides, on the shoulders or overhead, to a sandbag on the back or one shoulder.
