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Upper Legs · Barbell
Barbell Bulgarian Split Squat
Barbell Bulgarian Split Squat 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
- Stand with your back turned to a bench, 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 bench, ensuring the top of your foot is resting on the bench.
- 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 alternatives
More quads exercises
Barbell Bulgarian Split Squat FAQ
What muscles does Barbell Bulgarian Split Squat work?
Barbell Bulgarian Split Squat 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?
You need a barbell.
How many sets and reps of Barbell Bulgarian Split Squat 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 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 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?
Other exercises for the quads include Bulgarian Split Squat Cable Resistance Band, Dumbbell Bulgarian Split Squat, Smith Machine Bulgarian Split Squat and Bulgarian Split Squat.
For developers
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