Machine Bulgarian Split Squat (Plate Loaded)
How to do it
Starting position
- Load the plates and adjust the handles or pad to fit your body.
- Place one foot on the rear support and plant your front foot flat on the floor.
- Keep your chest up and your torso upright.
Movement
- Lower down until your front thigh is parallel to the floor.
- Push through your front foot to come back up.
- Complete the target reps and switch legs.
Breathing
Inhale as you lower, exhale as you come up.
Cautions
- If your front knee caves in, push it out in the direction of your toes.
- If weight shifts to your back foot, tension on the front leg decreases. Use your back foot only for balance.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Abs |
| Equipment |  Hack squat machine |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
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Representative exercise: Machine Bulgarian Split Squat (Plate Loaded)
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the hack squat machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lateral Step-UpEasierBodyweight Reverse LungeEasierDumbbell Reverse Lunge from DeficitHarderDumbbell Deficit Bulgarian Split SquatHarderDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.