Saturday, 16 August 2008

Bulgarian squat Exercise

The Bulgarian squat, also known as the Bulgarian split squat, is a variation to the standard squat and as the name says, it was created by the Bulgarians. Many people have never heard or seen the Bulgarian squat being carried out but it is a great way to work the legs individually to ensure one leg does not carry the weight more than another.

The Bulgarian squat works the Quadriceps, Hamstrings and Glutes and is a great way to help improve the strength in your legs.

Bulgarian Squat

Equipment - Barbell with desired weight and a flat bench

Preparation - Hold the barbell with an overhand grip resting behind your head on your upper back (make sure it does not rest on your neck). Stand just short of your leg length in front of the bench and place the top of one foot on the bench.

Movement - Keeping your body upright lower your body by bending at the knee of the leg that is not on the bench until it is at a ninety degree angle then using your leg muscles lift your body to return to your starting position then repeat.

After completing the desired reps with one leg swap the leg placed on the bench for your other leg and repeat.

Reps/Sets 8 to 12 reps for 4 sets

Bulgarian Squat


Anonymous said...

The Bulgarian squat seems great to perform my quads have become firmer since I started performing them

Thanks Bulgarians :)