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Upper Legs · Body Weight
Bulgarian Split Squat Bodyweight Right
Bulgarian Split Squat Bodyweight Right is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. 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 Bulgarian Split Squat Bodyweight Right
- Stand a few feet in front of a bench or elevated surface, facing away from it. Place your left foot behind you on the bench, with the top of your foot resting on the surface.
- Position your right foot firmly on the floor, a comfortable distance in front of the bench.
- Lower your body by bending your right knee and hip, keeping your torso upright, until your right thigh is parallel to the floor.
- Push through your right heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.
Form tips
- Keep your front knee aligned with your toes to avoid putting unnecessary strain on your knee.
- Focus on driving through the heel of your front foot to engage your glutes and quadriceps effectively.
- Maintain a slight forward lean to help with balance and ensure proper form throughout the exercise.
Bulgarian Split Squat Bodyweight Right alternatives
More quads exercises
Bulgarian Split Squat Bodyweight Right FAQ
What muscles does Bulgarian Split Squat Bodyweight Right work?
Bulgarian Split Squat Bodyweight 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 Bulgarian Split Squat Bodyweight Right?
None. Bulgarian Split Squat Bodyweight Right is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bulgarian Split Squat Bodyweight 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 Bulgarian Split Squat Bodyweight 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 Bulgarian Split Squat Bodyweight 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 Bulgarian Split Squat Bodyweight Right?
Other exercises for the quads include Kettlebell Bulgarian Split Squat Right, Barbell Bulgarian Split Squat, Smith Machine Bulgarian Split Squat and Bulgarian Split Squat Cable Resistance Band.
For developers
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