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Upper Legs · Kettlebell
Kettlebell Bulgarian Split Squat Right
Kettlebell Bulgarian Split Squat Right 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
- Stand facing away from a bench, holding a kettlebell in each hand with arms hanging by your sides. Place your right foot on the bench behind you.
- Keep your left foot firmly planted on the floor and lower your body by bending your left knee, descending until your left thigh is parallel to the floor.
- Press through your left 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 alternatives
More quads exercises
Kettlebell Bulgarian Split Squat Right FAQ
What muscles does Kettlebell Bulgarian Split Squat Right work?
Kettlebell Bulgarian Split Squat 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 Kettlebell Bulgarian Split Squat Right?
You need a kettlebell.
How many sets and reps of Kettlebell Bulgarian Split Squat 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 Kettlebell Bulgarian Split Squat 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 Kettlebell Bulgarian Split Squat 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 Kettlebell Bulgarian Split Squat Right?
Other exercises for the quads include Bulgarian Split Squat Bodyweight Right, 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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