View this exercise on Fitain

Stability Ball Bulgarian Split Squat

  • Intermediate
  • Stability Ball
  • Hamstrings · Quadriceps · Glutes

Setup instructions

1) Place a stability ball on the floor.

2) Face away from it and take a step or 2 in front.

3) Place your right leg behind you and rest it on the ball. This foot should be in contact with it at all times. You won't move from this position.

4) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.

Note: You can rest your rear foot flat or with an elevated heel. A flat foot can make it easier to balance - it's preference.

Perform instructions

1) Bend both knees so your left knee is slightly above a 90 degree angle and your right is lower near the ground - the left knee shouldn’t track over the toe and the right should be pointing to the ground.

2) Press into your left heel and drive back to the starting position.

3) Repeat.

Health benefits

Muscular Endurance

Skills

Balance · Coordination

Alternative exercises to Stability Ball Bulgarian Split Squat

Lunge w/ Side Reach
  • Full Body
  • Beginner
Side Lunge Shift
  • Glutes · Hamstrings · Quadriceps · Hip Adductors
  • Beginner
Lunge Matrix
  • Hamstrings · Quadriceps · Hip Adductors · Glutes
  • Beginner
Suspension Strap Lunge Stretch w/ Twist
  • Hamstrings · Glutes · Quadriceps
  • Beginner
Pilates Ring Side Lunge & Press (Step Out)
  • Quadriceps · Hamstrings · Glutes · Hip Adductors
  • Beginner
Suspension Strap Lunge (Step Out Overhead)
  • Hamstrings · Quadriceps · Glutes · Upper Back
  • Intermediate
Suspension Strap Reverse Lunge (w/ Knee Drive Hop)
  • Calves · Hamstrings · Quadriceps · Glutes
  • Intermediate
Suspension Strap Reverse Lunge (w/ Knee Drive)
  • Calves · Hamstrings · Quadriceps · Glutes
  • Intermediate
Suspension Strap Reverse Lunge (Assisted w/ Knee Drive Hop)
  • Hamstrings · Quadriceps · Glutes · Calves
  • Intermediate
Suspension Strap Curtsy Lunge (w/ Knee Drive Hop)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Suspension Strap Reverse Lunge
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Suspension Strap Plyo Lunge
  • Calves · Hamstrings · Quadriceps · Glutes
  • Intermediate
Suspension Strap Pistol Squat (w/ Hop)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Suspension Strap Squat Jump
  • Hamstrings · Quadriceps · Calves · Glutes
  • Intermediate
Suspension Strap Pistol Squat
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
BOSU Dome Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Stability Ball Dumbbell Bulgarian Split Squat
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Kettlebell Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Barbell Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.