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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 5-8 | 2-3 min |
| Hypertrophy | 3-4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Bulgarian Split Squat to your workout. FitCommit tracks sets, reps, and calories burned.
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4
cal/min light
7
cal/min moderate
10
cal/min vigorous
No weight, easier progression
Heavier loading option
Front foot elevated for more ROM
Yes. Bulgarian Split Squat burns approximately 7 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include leaning too far forward and front knee drifting past toes. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Bodyweight Split Squat, Barbell Split Squat, Deficit Split Squat. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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