Bulgarian Split Squats

Beginner
Upper Back, Rear Deltoids Bench or Sturdy Surface
Strength

Benefits

Improves core stability and upper body strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 17 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
68
Average BPM
120
63% of max
Max BPM
190

Heart Rate Reserve: 43% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,092
Calories
304.8g
Carbs
121.7g
Protein
81.7g
Fats

Micronutrients

Sugar: 33.7g
Sodium: 1,240.6mg
Cholesterol: 55.3mg
Serving: 289.4g

Meal Preparation

Method: Raw
Prep: 6 min
Cook: 91 min

Calorie Balance Analysis

Calorie Intake
2,092
from food
Calories Burned
1,308
during workout
Net Balance: +784 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~807 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
29 years
Gender
Female
Weight
72.0 kg
Height
1.55 m
BMI
30.0
Overweight
Body Fat
32.8%
Lean Mass
48.4 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.4 liters of water daily.

Related Exercises