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Upper Legs · Barbell
Assisted Bulgarian Split Squat
Assisted Bulgarian Split Squat is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell and a box. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus
Secondary muscles
- Hamstrings · Biceps Femoris
- Calves · Gastrocnemius
How to do Assisted Bulgarian Split Squat
- Stand facing away from an elevated box and place your right foot on it. Hold onto a stable bar or support in front of you with your right hand. Keep your chest upright and your front foot flat on the floor.
- Lower your body by bending your front knee and hip until your back knee is close to the floor.
- Pause for a second at the bottom and push through the heel of your front foot to return to the starting position.
- Repeat for the desired repetitions, then switch legs and repeat.
Form tips
- Use the support only for balance, not to pull yourself up.
- Do not let your front knee travel excessively past your toes to reduce joint stress.
- Maintain an upright torso to keep the tension on your quads and glutes.
Assisted Bulgarian Split Squat alternatives
More quads exercises
Assisted Bulgarian Split Squat FAQ
What muscles does Assisted Bulgarian Split Squat work?
Assisted Bulgarian Split Squat mainly works the quads in the upper legs (Quadriceps Femoris and Gluteus Maximus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Assisted Bulgarian Split Squat?
You need a barbell and a box.
How many sets and reps of Assisted Bulgarian Split Squat should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Assisted Bulgarian Split Squat good for beginners?
Yes. Assisted Bulgarian Split Squat is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Assisted Bulgarian Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Assisted Bulgarian Split Squat?
Other exercises for the quads include Bulgarian Split Squat, Dumbbell Bulgarian Split Squat, Bulgarian Split Squat Cable Resistance Band and Smith Machine Bulgarian Split Squat.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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