Squat - Bulgarian
Recommendations: 2-3 Sets, 4-8 Reps, 80 Wght
Beginner Quads Glutes Hamstrings Calves Lower Back Strength Flat Bench Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
Position a flat bench behind you. Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet shoulder width apart and your toes facing forward. Position your arms straight out in front of you at shoulder level, place them across your chest or place them lightly against the sides of your head. Place your left foot on the bench behind you. This is your starting position. Slowly bend through your knees until you are in a squatting position, thigh parallel to the floor. Inhale during this part of the exercise movement. Keep your knees over your toes. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Stand upright, feet flat on the floor, shoulder-width apart. Place your left foot on the bench behind you.
Position a flat bench behind you. Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet shoulder width apart and your toes facing forward. Position your arms straight out in front of you at shoulder level, place them across your chest or place them lightly against the sides of your head. Place your left foot on the bench behind you. This is your starting position.
Step 2
Lower your body into a squat or sitting position.
Slowly bend through your knees until you are in a squatting position, thigh parallel to the floor. Inhale during this part of the exercise movement. Keep your knees over your toes.
Step 3
Stand by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Keep your back straight, not curved, and your head looking straight forward, not down, for the entire movement.
Step 4
Stand upright, feet flat on the floor, shoulder-width apart. Place your right foot on the bench behind you.
Position a flat bench behind you. Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet shoulder width apart and your toes facing forward. Position your arms straight out in front of you at shoulder level, place them across your chest or place them lightly against the sides of your head. Place your right foot on the bench behind you. This is your starting position.
Step 5
Lower your body into a squat or sitting position.
Slowly bend through your knees until you are in a squatting position, thigh parallel to the floor. Inhale during this part of the exercise movement. Keep your knees over your toes.
Step 6
Stand by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Keep your back straight, not curved, and your head looking straight forward, not down, for the entire movement.