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Upper Legs · Body Weight
Bench Bulgarian Split Squats Right
Bench Bulgarian Split Squats Right is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs only a bench. 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
- Body Weight
- 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
- Calves · gastrocnemius, soleus
How to do Bench Bulgarian Split Squats Right
- Stand a few feet in front of a bench with your back to the bench.
- Extend your right leg back and place the top of your foot on the bench.
- Lower your body into a squat by bending your left knee, keeping your torso upright.
- Push through your left heel to return to the starting position, and repeat the movement.
Form tips
- Focus on keeping your torso upright and avoid leaning forward to ensure proper form.
- Use a mirror or ask for feedback to ensure your knee stays aligned with your foot and doesn’t cave inward.
- Keep your movements smooth and controlled, ensuring you lower and lift yourself with even tempo.
Bench Bulgarian Split Squats Right alternatives
More quads exercises
Bench Bulgarian Split Squats Right FAQ
What muscles does Bench Bulgarian Split Squats Right work?
Bench Bulgarian Split Squats Right mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bench Bulgarian Split Squats Right?
You need only a bench.
How many sets and reps of Bench Bulgarian Split Squats Right 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 Bench Bulgarian Split Squats Right good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bench Bulgarian Split Squats Right 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 Bench Bulgarian Split Squats Right?
Other exercises for the quads include Kettlebell Bulgarian Split Squat Right, Barbell Bench Squats, Kettlebell Bulgarian Split Squat Right Side View 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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