All exercises
Bulgarian Squat
Bulgarian Squat builds strong single-leg capacity and exposes weak points in balance and hip control. A fun detail: elevating the rear foot changes leverage enough that light weights can feel surprisingly hard.
Instructions
Stand a step or bench behind you. Place the top of one foot on the elevated surface and the other foot on the ground in front. Keep the torso upright and core engaged. Lower the body by bending the front knee until the thigh approaches parallel to the ground. Push through the front foot to return to the starting position.
Avoid Common Mistakes
• collapsing the front knee inward
• placing the front foot too close or too far
• excessive forward lean
• dropping too fast into the bottom position
Variations
• with shorter or longer stance
• with pause at the bottom
• slow controlled lowering
• holding external load
• alternating legs
Type:
strength
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
box, bench