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Upper Legs · Band
Bulgarian Split Squat Cable Resistance Band
Bulgarian Split Squat Cable Resistance Band is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings, calves and core assisting. It needs a band. 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
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- 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
- Core · Rectus Abdominis, Obliques
How to do Bulgarian Split Squat Cable Resistance Band
- Place one foot behind you on a bench or step, with your other foot forward. Secure the resistance band under your front foot.
- Hold the handles of the resistance band with your palms facing forward, elbows bent, and hands raised near your shoulders. Keep your arms folded by your sides.
- Lower your body towards the floor by bending the front knee, stopping just before your back knee touches the floor
- Push through your front heel to return to the starting position. Repeat the movement for the desired number of repetitions before switching legs.
Form tips
- Maintain an upright posture throughout the exercise to prevent leaning forward or arching your back.
- Exhale as you push back up to the starting position and inhale as you lower down.
- Ensure your front knee does not extend past your toes to prevent strain on your knee joint.
Bulgarian Split Squat Cable Resistance Band alternatives
More quads exercises
Bulgarian Split Squat Cable Resistance Band FAQ
What muscles does Bulgarian Split Squat Cable Resistance Band work?
Bulgarian Split Squat Cable Resistance Band mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, calves and core work as secondary muscles.
What equipment do you need for Bulgarian Split Squat Cable Resistance Band?
You need a band.
How many sets and reps of Bulgarian Split Squat Cable Resistance Band 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 Bulgarian Split Squat Cable Resistance Band good for beginners?
Yes. Bulgarian Split Squat Cable Resistance Band is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Bulgarian Split Squat Cable Resistance Band 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 Cable Resistance Band?
Other exercises for the quads include Bulgarian Split Squat, Smith Machine Bulgarian Split Squat, Barbell Bulgarian Split Squat and Dumbbell 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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