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Split squat / RFESS

Compared in the reviewR1 · 9 full-text papers, 6 abstract-only

At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.

Requirements it fills
  • single-leg / lunge
    Strength · 1 paper put it here
  • squat / knee-dominant
    Strength · 1 paper put it here
How it is performed

  • Starting position with same step length and width as SS, rear foot on a box. Lower until posterior knee touches a balance pad. Barbell in high-bar position across shoulders. Range of motion: approximately 100-110 degrees of knee flexion.

    Lasse Mausehund, Audun E Skard, T. Krosshaug (2019) · Journal of Strength and Conditioning Research · 10.1519/JSC.0000000000002617
    Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation.

  • - Starting position: Rear foot on an elevated surface, lead leg performing a squat movement. - Range of motion: Descent to 90-degree knee flexion, ascent to full knee extension. - Grip or stance: Front foot flat on the floor, rear foot with toes pointing downward on an instability device. - Tempo: 2-second descent, 2-second ascent, timed with a metronome. - Technique cues: Maintain heel contact, align knees with toes, preserve natural lumbar curvature.

    H. Topçu, A. Güngör, Y. Yıldırım, U. Şekir, David G. Behm, M. Aldhahi (2025) · Scientific Reports · 10.1038/s41598-025-32203-7
    Effects of rear-foot instability devices on lower-limb muscle activation during the Bulgarian split squat in male football players
Dose

Measured in duration — derived from the review's own dose_and_time prose.

Dose and time, as the papers state it

  • - Exercise: Bulgarian Split Squat (BSS) - Load: Body weight only - Repetitions: 3 consecutive repetitions - Rest between sets: 2 minutes - Sessions per week: Not specified - Total program length: Not specified

    H. Topçu, A. Güngör, Y. Yıldırım, U. Şekir, David G. Behm, M. Aldhahi (2025) · Scientific Reports · 10.1038/s41598-025-32203-7
    Effects of rear-foot instability devices on lower-limb muscle activation during the Bulgarian split squat in male football players
Equipment

Equipment is a property of the movement and is authored, never derived from the evidence corpus (docs/research/round2/ROUND2_KNOWN_CORRECTIONS.md §1). This option resolves to no catalogue exercise, so nothing has authored it yet.

Level and prerequisites

  • To perform the Bulgarian Split Squat, an individual should have the capability to support their body weight, possess some level of strength and coordination, and have technical skill in maintaining proper posture and movement control. Additionally, familiarity with the exercise and understanding of its execution are necessary.

    H. Topçu, A. Güngör, Y. Yıldırım, U. Şekir, David G. Behm, M. Aldhahi (2025) · Scientific Reports · 10.1038/s41598-025-32203-7
    Effects of rear-foot instability devices on lower-limb muscle activation during the Bulgarian split squat in male football players
Progression and regression

  • - Progression: Using instability devices like Swiss Ball for higher quadriceps activation, TRX for increased ST activation, and BOSU for greater GM activity. - Regression: Performing the BSS on a stable surface or reducing the range of motion by minimizing rear leg flexion.

    H. Topçu, A. Güngör, Y. Yıldırım, U. Şekir, David G. Behm, M. Aldhahi (2025) · Scientific Reports · 10.1038/s41598-025-32203-7
    Effects of rear-foot instability devices on lower-limb muscle activation during the Bulgarian split squat in male football players
Who should not do this

  • - Contraindications: Recent joint or bone injuries, musculoskeletal problems, use of drugs or stimulants affecting the musculoskeletal system. - Cautions: Avoid strenuous physical activity, alcohol, tobacco, and caffeine before sessions. - Technique sensitivity: Maintain heel contact with the floor, keep knees aligned with toes, preserve natural lumbar curvature. - Who should not do this exercise: Individuals with recent injuries, musculoskeletal issues, or those using certain substances.

    H. Topçu, A. Güngör, Y. Yıldırım, U. Şekir, David G. Behm, M. Aldhahi (2025) · Scientific Reports · 10.1038/s41598-025-32203-7
    Effects of rear-foot instability devices on lower-limb muscle activation during the Bulgarian split squat in male football players
Setting, as the studies used it

  • Minimal or home (dumbbells, bands, a bench, a suspension trainer); anywhere, home, outdoors, gym or facility.

    H. Topçu, A. Güngör, Y. Yıldırım, U. Şekir, David G. Behm, M. Aldhahi (2025) · Scientific Reports · 10.1038/s41598-025-32203-7
    Effects of rear-foot instability devices on lower-limb muscle activation during the Bulgarian split squat in male football players
What the papers compared it with
  • Hip thrust — a paper measured this option against it
    “The barbell hip thrust has higher gluteus maximus activation” · Michael J. Williams, N. Gibson, G. Sorbie, U. Ugbolue, J. Brouner, C. Easton (2018) · 10.1519/JSC.0000000000002651
  • Plank — a paper measured this option against it
    “body weight side plank” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091
  • Side plank — a paper measured this option against it
    “body weight side plank” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091

A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.

Split squat / RFESS