you bulgaria squatalso connu under the name of Bulgarian split squatIt is one of the exercises that are more efficient than force fessiers, quadriceps and ischio-jambiersand with the support of core and hand stability. In addition to proper technique, it is also integrated into the sport’s routines during which core strength, compensation and coordination are used.
This is the guide, you will be able to follow the instructions for the bulgare étape par étape squat, the variations of the halteres and the bar, the exercises and frequency, the progression of the level load and the complete commentary of the exercises with Fitness Tech products.
The muscles are applied for the Bulgarian squat
The Bulgarian squat activates the basic muscle groups of the jam and core:
- Quadriceps: supportent la majeure partie de la charge de la jambe avancée.
- Great fessier: private activity lorsque le pied arrière is place plus in arrière.
- Ischio Jambiers: assistant hand control and arm stabilizer.
- Core and stabilizers: abdominals, adductors and abductors maintain posture and balance.
Advice: advance the pied arrière with the accent on the quadriceps; plus in arrière, cela active davantage le fessier.
Comment executor correctement le squat bulgare
Starting position
- Posez le pied arrière sur un weight bench stable.
- Keep your torso dry and core active.
- Place the jamb forward at the appropriate distance depending on the muscle you want to prioritize.
Stage-by-stage execution
- It is a pleasure to have a preview just as the kitchen is parallel to the sun.
- Gardez le genou alignedé avec le pied; Avoid passing the orteils.
- Lower the foot under control and poussez with the heel to return to the initial position.
Advice: effect of spring movement and the method of controlling the balance of injuries.
Variants of the Bulgarian squat
With halters
Tenez une Halter professional ou pour la maison dans chaque main sur les côtés. This variant is ideal for a trainer in a maison or a new form, a progressive load without having to go to the bar.
With the Olympic bar
Placez unites Olympic bar and plates Sur les épaules et utilisez un grid or cage function pour the soutenir before starting. This variant allows for faster positions and advanced training.
Common mistakes and comments about the concealer
- Genuine Advance: Adjust the step distance.
- Bust inclination: Maintain the core activity and the two drits.
- Balance: manage the load and focus on stability.
- Incomplete descent: Descend just until the kitchen is parallel to the sun.
Load progression
| Level | Recommendation |
|---|---|
| Debutante | Seulement pods du corps ou haltères légères (2-5 kg) |
| Intermediate | Haltères moderées ou barre légère |
| Advance | Olympic barre with disks, privilégiant au poids technique |
- Do 3-4 sets of 8-12 reps for hypertrophy.
- Pour la force: several repetitions plus the load and maintenance of the technique.
Frequently asked questions
-
What about the Bulgarian split squat?
Unilateral exercise that reinforces jambes, fessiers et core. -
Peut-on le faire à la maison?
Yes, use a weight bench and seat belts. -
What is the difference between them in the future?
Près: quadriceps; plus and arrière: fessiers. -
Can you use a bar?
Yes, the Olympic bar allows for heavier loads and better control. -
What is the recommendation?
A robust and stable bench for arrière foot use.
Clôture and appeal to action
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