Bulgarian Split Squats
Benefits
Improves cardiovascular fitness
How to Perform
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Warm-up
Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.
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Execution
Perform 5 sets of 20 repetitions. Rest 60-90 seconds between sets.
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Cool-down
Finish with stretching exercises to improve flexibility and reduce muscle soreness.
Heart Rate Training Zones
Heart Rate Reserve: 72% - Vigorous intensity
Recommended Nutrition
Low-Carb Diet
Balanced nutrition approach
Macronutrients per Serving
Micronutrients
Meal Preparation
Calorie Balance Analysis
Calorie Deficit: Promotes fat loss and weight reduction.
Training Recommendations
Sample User Profile
This exercise data is based on a sample user profile. Results may vary based on individual factors.
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 2.7 liters of water daily.
Related Exercises
Inverted Rows
Builds lower body power and endurance
Decline Push-ups
Improves core stability and balance
Seated Rows
Strengthens lower abs and hip flexors
Pistol Squats
Isolates triceps
Tricep Dips
Improves posture and strengthens upper back
Squats
Builds unilateral leg strength and balance