Fitness: Bulgarian squat, an exercise that works to tone the muscles of the legs and abdominal muscles


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squatting Bulgarian It is a variation of this popular exercise that gives you great performance
Benefits to
lower body. With one leg behind you and off the ground, this exercise targets many of the same muscles as a traditional squat, but with a special focus on the lower back.
thigh muscles.

The benefits of the Bulgarian Squat are great. as a lower body exercise,
strengthens the
calf muscles, including your quadriceps, hamstrings, glutes, and calf muscles. Plus, as a single-leg exercise, your heart is forced to work at full speed
Keep balance.

Although the file
Bulgarian squat split It works many of the same muscles as the traditional squat, and for many fitness enthusiasts it is their favorite exercise. The traditional squat puts a lot of stress on your core
lower backwhich can cause injury, but the Bulgarian squat exercise largely removes the lower back from the equation, with an emphasis on the lower back

one leg

Although both the Bulgarian Squat and the Single Leg focus on
thigh muscles and require
balanceThere are some subtle differences. In a single-leg squat, your stabilizing leg is protruding in front of you, while in a Bulgarian split squat, your stabilizing leg is behind you on an elevated surface. It also allows you to access a file
with more depth than a single-leg squat, which requires flexibility in the hips.

Two differences In the Bulgarian squat: one dominates
thigh muscles another dominates
buttocks. The position of your feet is key. If your foot is further away from the raised surface, you will focus more on your glutes and hamstrings; If it’s closer to the raised surface, you’ll work your quads more.

Sporty looking woman / PEXELS

Both differences are useful. Ultimately, the choice is up to you
personal preference And how natural you feel depends on your flexibility and ability to move. Playing around with each type can help you decide which one works best for you. It’s all about knowing who you are.
Aim s

How to do the Bulgarian squat

The first thing is to stand up leaving behind a
seat or step at knee height. raise the
right leg Behind you place the top of your foot on the bench. Your feet should be shoulder-width apart and your right foot should still be on top of the bench
Knee stretched comfortably backwards. While engaging your core, roll your shoulders back and lean forward slightly, and begin to land on your left leg, with the knee bent.

If you complete the bulgarian squat with
The dominant quadriceps muscle-Pause before the knee lands on the toes. If you complete the bulgarian squat with
dominant gluteusStand when your left thigh is parallel to the ground. Push with your left foot
Quadriceps and hamstring strength To get back on your feet.

do the
required number of repetitions On this leg then switch, placing your left foot on the bench. If you are new to the sport of Bulgarian squat, start with
2 series of 6 to 8 repetitions on each leg until you get used to the movement and gain some strength. How long can you complete
3 sets of 12 repetitions Sit comfortably on each leg, consider adding a light dumbbell in each hand for added resistance.

Woman doing squats / PEXELS

How to add Bulgarian squats to your routine

Add the Bulgarian Squat to your routine whenever you feel like it
for work Lower body to strengthen
leg strength Or add it to a full-body workout to mix the two. Combined with 3-5 additional strength exercises, you’ll be on your way to a stronger core and stronger legs in no time.

As with all strength training, make sure you are doing:
proper warm-up This includes 5 to 10 minutes of low to moderate intensity cardio, followed by some dynamic stretching. Mastery
Technique That’s right and you’ll have a very solid workout.


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