Bent-Over Bulgarian Split Squat with Dumbbells
Learn how to do Bent-Over Bulgarian Split Squat with Dumbbells with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bent-Over Bulgarian Split Squat with Dumbbells is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the สะโพก, Hamstrings. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Bent-Over Bulgarian Split Squat with Dumbbells
A split squat variation with the rear foot elevated, performed with a forward torso lean to increase glute and hamstring engagement.
💡 Instructions:
Stand facing away from a bench, holding a dumbbell in each hand at your sides.
Place the top of your back foot on the bench.
Lean your torso slightly forward while keeping your back straight.
Lower your body by bending your front knee until your thigh is parallel to the floor.
Push through your front heel to return to the starting position.
Repeat for the desired reps, then switch legs.
⚠️ Common mistakes:
Letting the front knee cave inward.
Rounding the back during the forward lean.
Placing the front foot too close or too far from the bench.
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Start Free TrialMuscles Worked by Bent-Over Bulgarian Split Squat with Dumbbells
Equipment
- Dumbbells
Calories Burned Doing Bent-Over Bulgarian Split Squat with Dumbbells
เครื่องคำนวณแคลอรี่
MET 6แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)
Quick Facts: Bent-Over Bulgarian Split Squat with Dumbbells
- Type
- Dumbbells exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- สะโพก, Hamstrings
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Bent-Over Bulgarian Split Squat with Dumbbells
What muscles does Bent-Over Bulgarian Split Squat with Dumbbells work?
Bent-Over Bulgarian Split Squat with Dumbbells primarily targets the Quadriceps, with secondary engagement of the สะโพก, Hamstrings.
How do you do Bent-Over Bulgarian Split Squat with Dumbbells correctly?
A split squat variation with the rear foot elevated, performed with a forward torso lean to increase glute and hamstring engagement. 💡 Instructions:...
Is Bent-Over Bulgarian Split Squat with Dumbbells good for beginners?
Bent-Over Bulgarian Split Squat with Dumbbells has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Bent-Over Bulgarian Split Squat with Dumbbells?
Bent-Over Bulgarian Split Squat with Dumbbells requires: Dumbbells.
What are the benefits of Bent-Over Bulgarian Split Squat with Dumbbells?
Bent-Over Bulgarian Split Squat with Dumbbells strengthens the Quadriceps, engages the สะโพก and Hamstrings.
What exercises are similar to Bent-Over Bulgarian Split Squat with Dumbbells?
Similar exercises to Bent-Over Bulgarian Split Squat with Dumbbells include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, บาร์เบลฟรอนต์สควอท, Barbell Low-Bar Squat.
Is Bent-Over Bulgarian Split Squat with Dumbbells better than Barbell Alternating Lunges?
Both Bent-Over Bulgarian Split Squat with Dumbbells and Barbell Alternating Lunges target the Quadriceps. Choose based on your available equipment and training goals.
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