Machine Rear Foot Elevated Split Squat (Plate Loaded)
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) |
17 similar exercises
Representative exercise: Machine Bulgarian Split Squat (Plate Loaded)
- Machine Bulgarian Split Squat (Plate Loaded)
- Assisted Bulgarian Split Squat
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- Bulgarian Split Squat
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- Resistance Band Bulgarian Split Squat
- Kettlebell Assisted Bulgarian Split Squat
- Lever Belt Bulgarian Split Squat
- Weighted Plates Bulgarian Split Squat
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- Dumbbell Bulgarian Split Squat with Support
- Bulgarian Split Squat with Pillow and StepBox
- Weighted Plates Bulgarian Split Squat with the Ring
- Barbell Zercher Bulgarian Split Squat
- Kettlebell Bulgarian Split Squat from Deficit
- Smith Unilateral Bulgarian Split Squat from Deficit
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
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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.