Bulgarian Split Squat

3 × 8/side, 3s descent, torso tall.

Difficulty 3 of 56.0 METs · Vigorous

Equipment

Dumbbells
Bench

Muscle groups worked

Glutes
Adductors
Hip flexors

What it buys you

Single-leg strength and hip-flexor length at once. This is what stops the front leg shaking in kneeling and standing work.

Capacity trained

Strength. Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.

Train it · Two Bodies Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Bulgarian Split Squat at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	86 kcal	172 kcal	258 kcal	387 kcal
Female reference · 68 kg	71 kcal	143 kcal	214 kcal	321 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 46

It serves Kneeling, Standing, Seated Astride and Lifted / Carried. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.