Bulgarian squat: how to do it and why they are the most effective lunges

We have seen it performed by three of the most physical and fitness-addicted stars of our time, namely our own Elisabetta Canalis and Melissa Satta and the African American actress Halle berry. Let’s talk about the Bulgarian squat, variant of the lunge in motion, which allows you to work particularly on the combination balance and endurance, toning the quadriceps, the gluteus muscles and, surprisingly, the core to the maximum, since holding the abdominals allows you to obtain the necessary stability for the exercise.

The Bulgarian squat explained by the expert
As he points out Simone Zecca, Crossfit Cenisio sports trainer, in Milan, «the Bulgarian squat is part of the group of defined exercises split squat, in which one leg is kept in front of us to perform the movement and one behind us, aimed at ensuring balance and stability. The Bulgarian squat it is recommended for those who want to train the lower limbs, including the buttocks, but with some precautions it is posisbile vary the emphasis on the various muscles, for example by making the gluteus maximus, gluteus minimus, gluteus medius, quadriceps, adductors and abdominals work more (the latter as stabilizers) ».

The correct execution of the Bulgarian squat
Ok the theoretical part, now we understand how to put the Bulgarian squat into practice. Goal: to perform it perfectly. Simone Zecca explains: «the correct execution of the exercise provides the use of a bench, a medium-sized playpen or a booster, possibly not exceeding the level of the knees, but at approximately the same height. Stand with the bench (placed horizontally) behind you, keeping your feet approximately shoulder-width apart. Bring the instep of one leg resting on the bench (the shin, or shin, does not touch the bench), leaving the other foot resting on the ground, with the leg extended. Adjust the distance from the bench and the width of the foot on the ground, looking for a comfortable position in which you feel stable. Now flex your knee and begin to descend, trying to arrive with the pelvis below the parallel, approximately lower than the knee of the working leg (think of having to touch the ground with the knee of the rear leg). Climb up by extending the knee. Important: the torso, during the movement, can be more or less inclined forward and in the same way the foot on the ground can be more or less close to the bench, as well as the load on it can be more or less turned towards the toe or heel”.

In gallery, the expert explains what they are mistakes to avoid while performing the Bulgarian squat. To avoid getting hurt and, of course, to get the most benefit from exercise.