Bulgarian Split Squat — Muscles Worked & RPE Load Guide
Bulgarian Split Squat targets Quadriceps, Glutes as primary movers (1.0× set credit) alongside Hamstrings, Hip Adductors (0.5× synergist credit). Extended end-range stretch with neutral wrist path.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Quadriceps | Primary (1.0× set) | 38% | 8–18 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Glutes (Gluteus Maximus / Medius) | Primary (1.0× set) | 35% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Hamstrings | Secondary (0.5× set) | 15% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Hip Adductors | Secondary (0.5× set) | 12% | 4–12 sets/wk (MRV 16) | 2–4x / week · Evidence |
Bulgarian Split Squat Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Bulgarian Split Squat using a worked 56.0 kg reference 1RM (per hand) rounded to 2 kg dumbbell increments. Mechanics: Independent unilateral stabilization; resistance curve: Extended end-range stretch with neutral wrist path.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (86%) | 0 kg (86%) | 0 kg (86%) | 0 kg (82%) |
| 5 reps | 0 kg (82%) | 0 kg (82%) | 0 kg (79%) | 0 kg (79%) | 0 kg (75%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (71%) | 0 kg (71%) |
| 10 reps | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (68%) | 0 kg (68%) |
| 12 reps | 0 kg (68%) | 0 kg (68%) | 0 kg (68%) | 0 kg (64%) | 0 kg (64%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Bulgarian Split Squat volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · bioRxiv : the preprint server for biology | PubMed 37461495 ↗ |
| Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. | Rio (2015) · British journal of sports medicine | PubMed 25979840 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · Frontiers in physiology | PubMed 37877099 ↗ |