Bulgarian Split Squats

Advanced
Quadriceps, Glutes Barbell
Strength

Benefits

Improves core stability

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 18 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
52
Average BPM
124
73% of max
Max BPM
169

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,394
Calories
282.1g
Carbs
113.5g
Protein
75.3g
Fats

Micronutrients

Sugar: 30.0g
Sodium: 1,438.1mg
Cholesterol: 138.0mg
Serving: 181.0g

Meal Preparation

Method: Raw
Prep: 52 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
1,394
from food
Calories Burned
1,482
during workout
Net Balance: -88 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,053 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
52.1 kg
Height
1.67 m
BMI
18.7
Normal
Body Fat
21.0%
Lean Mass
41.1 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 1.5 liters of water daily.

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