The Bulgarian squat, also called a leg raise split, is an ideal exercise to work your lower body and tone your legs and glutes quickly. It basically consists of placing the tip of one foot on a bench and flexing the other leg until it is parallel with the ground … however, this technique can be perfected with a couple of tricks and a detailed step-by-step that we will show you. next.
Would you like to learn the different variants of the Bulgarian squat? In the following article you will find everything you need to know about Bulgarian squats: their benefits and how to do them. To train!
With the Bulgarian squats you will work your legs, hips, abdomen and glutes, as it is an exercise that strengthens both the quadriceps, hamstrings and hemels as well as the gluteus major, middle and minor. However, there are many more benefits of Bulgarian squats that you should keep in mind, we will show you!
- Burns fat and strengthens the lower bodyIf you want to lose weight, strength exercises should be included in a routine with some cardio exercises. In this sense, the Bulgarian squats are incomparable, since they work the muscles of the gluteus, legs and abdomen more effectively than the classic squats.
- Generates greater mobility and flexibility in the hip: The 17 muscles that make up the hip work effectively with this exercise, so if you are an athlete or want to eliminate fat from this area of your body, the Bulgarian squats will bring you great benefits. In addition, by strengthening this area, injuries such as piriformis syndrome, iliotibial band syndrome or patellar tendinitis are avoided.
- Strengthens various jointsThe same goes for joints such as the ankles or knees, as these are areas of the body that are tested with the Bulgarian squat and that can help you have more athletic capacity.
- Strengthens the abs: We have already talked about how this exercise strengthens the lower body, however, it should be mentioned that due to the tension that must be exerted on the abdomen to lower and raise with stability and strength, the benefits of this exercise will also be reflected in the ABS.
- They help reduce the appearance of cellulite: Bulgarian squats are perfect for reducing the appearance of cellulite on the buttocks and legs, since their work focuses on the quadriceps, hamstrings and buttocks, areas where a lot of fat is usually accumulated.
Before performing the Bulgarian squats in any training, you should bear in mind that beginners have to do this exercise without weight, as it is essential that you first take practice. make warm-up exercises to stretch the muscles and thus avoid any injury; In this other oneHOWTO article we show you how to do leg warm-ups so as not to hurt yourself. Are you ready? Follow these steps!
- Find a stable foothold no higher than your knee. A children’s bench or chair are great options.
- Stand on your back, one meter from the fulcrum, and lift your right foot back to place your instep on the bench or foothold.
- The left foot will rest on the ground and the leg will be completely straight.
- Place your hands on your breasts, with your fists clenched to help you balance. You can also place your arms fully extended forward and with the palms of your hands facing down. If these positions are not comfortable for you, you can rest your hands on your hips.
- Now bend the front leg so that the thigh is parallel to the ground and the knee does not extend beyond the ball of the foot. Meanwhile, the back knee will slowly sink or drop.
- Make sure to do the exercise with your chest out and your torso completely straight.
- Return to the starting position quickly, pushing your body with the heel of the front foot.
make 2 sets of 10 reps each and, at the end, change feet. Makes 2 more series with the same number of repetitions. As you get more practice, you can increase the number of repetitions or add some weight to the exercise.
As you will see below, the Bulgarian squat has different variants, slightly different exercises that will help you strengthen one area of the body or another more. Then, from a HOWTO, we propose a routine with squats that will help you complete a perfect workout for your lower body. Take note!
Start with a little cardio
If your goal is shed fat and lose weightYou will have to do a little cardio a day, since these types of exercises, along with other strength training, are perfect for burning fat and strengthening parts of the body such as the belly, legs or buttocks.
Even if you don’t want to lose weight, we recommend starting with a little cardio, as this will allow you to warm up, speed up your heartbeat, and prepare the body for higher performance during strength exercises. In this article on Cardio Exercises to Do at Home, we show you some perfect examples to start your workout.
Classic Bulgarian Squats and Dumbbells
Continue your training with two sets of classic Bulgarian squats on each leg. Rest ten seconds between sets and then repeat the same thing, first with one leg and then with the other to reduce fatigue. Rest a minute before grabbing a couple of dumbbells that suit your abilities. Now, follow these steps:
- Get into the starting position of the classic Bulgarian squat.
- Take, in each of your hands, a dumbbell of the same weight and hang your arms.
- Bend the front leg so that the thigh is parallel to the ground and the knee does not extend beyond the ball of the foot. There should be a 90 degree angle between the calf and the thigh. Meanwhile, the back knee will slowly sink or lower as much as you can. It may or may not touch the ground, as you feel more comfortable.
- Make sure to perform the exercise with your chest out and your torso slightly forward without arching your spine.
- Return to the starting position quickly and switch legs.
- Do 4 sets of 10 reps each.
Bulgarian jump squats
Among the variants of the Bulgarian squat, you cannot miss the one that includes a vertical jump. Like any sumo squat, this exercise is perfect for strengthen muscles quickly and gain stamina, so pay attention to these instructions:
- Take the starting position of the classic Bulgarian squat.
- Perform the squat as we have explained previously, with the back knee as sunken as possible.
- Begin to climb at a fast speed as before, but when you exert force on the heel of the kickstand, take a vertical leap.
- When falling, you must do so on the sole of the foot well supported to avoid injury. Repeat the glasses and jump up and down with the same leg until you complete 10 repetitions.
- Rest 30 seconds before doing the same with the other leg.
From UNCOMO we recommend repeating the exercise one more time with each leg, always completing 10 repetitions.
Bulgarian barbell squats
This type of Bulgarian squat replaces the dumbbells with a barbell, so it is an exercise suitable only for those with more experience and endurance:
- Position the barbell with or without weight on a support that is at shoulder height.
- Stand in front of the bar and with your back to the fulcrum where you are going to place your foot.
- Get under the bar and grab it with both hands prone. Place it on your upper back and lift it up. Take a step back to get closer to the fulcrum.
- Take the starting position of the classic Bulgarian squat. Rest the ball of your foot on the bench and give yourself a few seconds to steady yourself.
- Push your hips back and down, bending your knee until you drop into a squat position and balancing with your leg resting on the bench.
- Stop when the thigh of the front leg is parallel to the ground.
- Push up with the heel of your foot flat on the ground until you reach the starting position.
Switch legs and repeat the exercise. From UNCOMO we recommend doing 4 sets in total, each with 10 repetitions. If you want your training to include the best types of squats, be sure to visit this other article.
