Today I will introduce to you the Bulgarian squat. It combines the best of traditional squats and lunges.
You can incorporate them into your training without any problem as they are not too difficult and are great for toning the lower body, burning calories and gaining balance.
The only thing necessary to do squats is a bench or similar object. (a chair, a platform, a hanging support…) at knee height.
The starting position is to stand with one leg back so you can rest your toes on the bench.
It is important to keep your torso upright And the legs we stand up slowly are bent. The arms will be close to the body.
The most common suggestions include:
– Do not use a bench that is too high.
– The support must be stable, unless you have extensive experience and want to use a surface like bosu.
– Stay upright or lean forward slightly.
– Control every move you make and do it slowly.
– Keep your feet straight, neither outward nor inward.
Other Ways to Perform the Bulgarian Squat
First, it is recommended to perform Bulgarian Squats without weight.
If you want to increase the intensity of your workout, you can use:
– dumbbel: You hold them with your arms outstretched, as if you were holding nothing.
– Kettlebell or Kettlebell: Same steps as with dumbbells.
– bar: In this case, the barbell is placed on the shoulders. Requires more strength and balance.
By practicing this exercise, you can Quadriceps, gluteus maximus, gluteus medius and minimus, hamstrings, abductors, calf and buttock muscles. Basically, it involves the entire lower body, making it a very complete leg-building exercise.
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