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Upper Legs · Body Weight
Bulgarian Split Squat Stretch
Bulgarian Split Squat Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the glutes, hamstrings and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps · Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
- Hip Flexors · Iliopsoas
Secondary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Transversus Abdominis
How to do Bulgarian Split Squat Stretch
- Place your front foot flat on the floor and keep your torso upright.
- Kneel in a split stance with your rear knee on the floor and the top of your rear foot resting against a wall behind you.
- Gently shift your hips bakward until you feel a comfortable stretch through the front of your rear thigh and hip.
- Hold the stretch for the desired duration, then return to the starting position and repeat on the opposite side.
Form tips
- Keep your torso upright throughout the stretch.
- Keep your hips facing forward and avoid twisting your pelvis.
- Shift your hips backward gradually until you feel a gentle stretch without pain.
- Breathe slowly and evenly while holding the stretch.
Bulgarian Split Squat Stretch alternatives
More quads exercises
Bulgarian Split Squat Stretch FAQ
What muscles does Bulgarian Split Squat Stretch work?
Bulgarian Split Squat Stretch mainly works the quads in the upper legs (Rectus Femoris, Vastus Intermedius, Vastus Lateralis and Vastus Medialis). The glutes, hamstrings and core work as secondary muscles.
What equipment do you need for Bulgarian Split Squat Stretch?
None. Bulgarian Split Squat Stretch 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 Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bulgarian Split Squat Stretch good for beginners?
Yes. Bulgarian Split Squat Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Bulgarian Split Squat Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Bulgarian Split Squat Stretch?
Other exercises for the quads include Bulgarian Split Squat Cable Resistance Band, Barbell Bulgarian Split Squat, Dumbbell Bulgarian Split Squat and Smith Machine Bulgarian Split Squat.
For developers
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