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Upper Legs · Kettlebell
Kettlebell Bulgarian Split Squat Right Side View
Kettlebell Bulgarian Split Squat Right Side View is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a kettlebell. 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
- Kettlebell
- 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 Kettlebell Bulgarian Split Squat Right Side View
- Stand facing away from a bench, holding a kettlebell in each hand with arms hanging by your sides. Place your left foot on the bench behind you.
- Keep your right foot firmly planted on the floor and lower your body by bending your right knee, descending until your right thigh is parallel to the floor.
- Press through your right heel to return to the starting position, straightening your leg.
- Repeat for the desired number of repetitions.
Form tips
- Ensure your front knee does not extend past your toes during the descent.
- Focus on keeping your torso upright; avoid leaning forward excessively.
- Exhale as you push up to the starting position and inhale as you lower your body.
Kettlebell Bulgarian Split Squat Right Side View alternatives
More quads exercises
Kettlebell Bulgarian Split Squat Right Side View FAQ
What muscles does Kettlebell Bulgarian Split Squat Right Side View work?
Kettlebell Bulgarian Split Squat Right Side View 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 Kettlebell Bulgarian Split Squat Right Side View?
You need a kettlebell.
How many sets and reps of Kettlebell Bulgarian Split Squat Right Side View 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 Kettlebell Bulgarian Split Squat Right Side View good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Bulgarian Split Squat Right Side View 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 Kettlebell Bulgarian Split Squat Right Side View?
Other exercises for the quads include Bulgarian Split Squat Right Bodyweight Side View, Barbell Bulgarian Split Squat Left Side View, Bulgarian Split Squat Left Bodyweight Side View and Bulgarian Split Squat Bodyweight Right.
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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_OXR6KX" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_OXR6KX", "name": "Kettlebell Bulgarian Split Squat Right Side View", "model": "male", "target": "Quads", "equipment": "Kettlebell", "media": { "mp4": "https://…/ex_OXR6KX/mp4-720.mp4?…", "poster": "https://…/ex_OXR6KX/poster.jpg?…" } }