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Upper Legs · Barbell
Barbell Bulgarian Split Squat Left Side View
Barbell Bulgarian Split Squat Left Side View is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 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
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Bulgarian Split Squat Left Side View
- Stand with your back turned to a box, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Place one foot behind you on the box, ensuring the top of your foot is resting on the box.
- Keep your chest up, and maintain a neutral spine. Begin the squat by bending your front knee and lowering your body until your back knee nearly touches the floor.
- Push through the heel of your front foot to return to the starting position, extending your hip and knee fully. Repeat for the desired number of repetitions, then switch legs.
Form tips
- Ensure your front knee tracks over your toes to prevent knee injuries and ensure proper form.
- Lower your body slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you push up and inhaling as you lower down.
Barbell Bulgarian Split Squat Left Side View alternatives
More quads exercises
Barbell Bulgarian Split Squat Left Side View FAQ
What muscles does Barbell Bulgarian Split Squat Left Side View work?
Barbell Bulgarian Split Squat Left Side View mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Bulgarian Split Squat Left Side View?
You need a barbell.
How many sets and reps of Barbell Bulgarian Split Squat Left Side View should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Bulgarian Split Squat Left Side View good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Bulgarian Split Squat Left Side View 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 Barbell Bulgarian Split Squat Left Side View?
Other exercises for the quads include Bulgarian Split Squat Left Bodyweight Side View, Bulgarian Split Squat Right Bodyweight Side View, Kettlebell Bulgarian Split Squat Right Side View and Bulgarian Split Squat Bodyweight Left.
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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