fitness: Bulgarian squat, the exercise that tones the legs and abs

Tamara Villa

squat bulgarian is a one-legged variation of this popular exercise that will give you great
Benefits for the
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 emphasis on the lower backs.

The benefits of the Bulgarian squat are remarkable. As a lower body exercise,
strengthens the
leg muscles, including the quadriceps, hamstrings, glutes, and calves. In addition, and as a single leg exercise, your core is forced to work at full speed to
Keep the balance.

And although the
bulgarian split squat It works many of the same muscles as a traditional squat, for many fitness lovers it is their preferred exercise. A traditional squat places a considerable load on the
lower backwhich can cause injury, but the Bulgarian split squat largely removes the lower back from the equation, putting the emphasis on the

A single leg squat

Although both the Bulgarian split squat and the single leg squat focus on the
quadriceps and require
BalanceThere are some subtle differences. In a single leg squat, your stabilizer leg is sticking out in front of you, while in a Bulgarian split squat, your stabilizer leg is behind you on an elevated surface. It also allows you to reach a
greater depth than a single leg squat, which requires flexibility in the hips.

There are
two variations in a Bulgarian squat: one that dominates the
quadriceps and another that dominates the
buttocks. The position of your feet is the key. If your foot is further away from the raised surface, you will place more emphasis on your glutes and hamstrings; if it’s closer to the raised surface, you’ll work your quads more.

Woman with a sporty look/PEXELS

Both variations are beneficial. Ultimately, the choice comes down to your
personal preference and how natural you feel depending on your flexibility and mobility. Playing around with each variety can help you identify which one works best for you. It’s all about knowing what you are.
aim Y

How to do a Bulgarian squat

The first thing is to stand up leaving behind a
bench or step at knee height. raise the
right leg behind you and place the top of your foot on the bench. Your feet should be shoulder width apart and your right foot should be on top of the bench with that
knee comfortably stretched backward. As you engage your core, roll your shoulders back and lean forward slightly, starting to lower onto your left leg, bending at the knee.

If you complete a Bulgarian squat with
quadriceps dominant, stop before the knee lands on the toes. If you complete a Bulgarian squat with
dominant glutesStand when your left thigh is parallel to the ground. Push up with your left foot, using the
quadriceps and hamstring strength to get back on your feet.

do the
desired number of repetitions on this leg and then switch, putting your left foot on the bench. If you are new to Bulgarian squats, start with
2 series of 6 to 8 repetitions on each leg until you get used to the movement and gain some strength. when you can complete
3 series of 12 repetitions on each leg comfortably, consider adding a light dumbbell in each hand for some extra resistance.

Woman doing squats/PEXELS

How to Add Bulgarian Squats to Your Routine

Add a Bulgarian squat to your routine whenever you want
to work the lower part of the body to strengthen the
leg strength Or add it to a full-body workout to mix the two. Along with 3-5 additional strength exercises, you’ll be on your way to a stronger core and legs in no time.

As with all strength training, make sure you’ve done a
proper warm up beforehand that includes 5 to 10 minutes of low to medium intensity cardio, followed by some dynamic stretching. Master the
technique right and you’ll have a great strength workout.

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