Strengthen the lower bodywhat is known as the lower body (the muscles of the legs, thighs and glutes), is key to improve balance, stability and core strengthin addition to tone and define glutes and legs.

The squats They are one of the most useful exercises to work the lower part of the body and, within them, one of the most complete types is the bulgarian squat.

Bulgarian squat: what it is for

The bulgarian squat It is a strength exercise that especially works the area of ​​the shoulders. quadriceps, glutes, hamstringscalves, and core muscles, including the abdominals and spinal erectors.

It is believed that it was the Bulgarian weightlifting team that popularized this exercise and that is where its name comes from.

It is a unilateral exercise, that is, work one leg at a timeand helps build lower body strength longercorrect muscle imbalances. It places a significant load on the working leg while also challenging stability and balance.

Practicing it well can help reduce lower back or knee problems.

How are Bulgarian squats done?

The bulgarian squat It is a very complete exercise that requires some balance. To do it you only need a bench or a stable elevated surface (like a step or a low chair) that does not exceed the height of your knee.

1. Stand with your back to the bench and place one of your feet on top, resting the top of the foot on the bench.
2. Descend keeping your torso upright and your back straight and bending the knee of the leg in front of you until the back knee touches the ground (or be as close as you can). The knee of the front leg should be at a 90-degree angle (so that the knee is just above the foot).
3. After, push yourself up to return to the starting position (without turning the trunk to the sides or taking the heel off the ground). The front leg should be slightly bent, not completely straight.
4. Perform two sets of 10 repetitions.
5. Switch legs and perform the same set of repetitions.

To avoid injuries and get the most out of the Bulgarian squat you must always make sure that your legs are well aligned and do not open them to the sides.

Bulgarian squat with dumbbells

If you add the dumbbellsthe effort will be more intense and you will feel a greater resistance in your glutes and legs. You can start with small dumbbells, one kilo, and if you feel comfortable increase the weight somewhat.

You can start the exercise with a dumbbell in each hand or, to make it easier for you to maintain your balance, leave the weights on the floor, on either side of your foot, and pick them up when you do the first descent. Go up and down with the weights in your hands and your arms stretched.

In other versions of this exercise, the arms are also exercised with weights, using a single weight (the one on the opposite side of the leg being exercised) or a bar on the shoulders.

You can do the exercise at home, but as with any exercise or training plan it is always better seek help from a professional to check that you are doing it correctly and advise you on the best type of exercise for your physical condition and to achieve your goals.