Squat - Plate Bulgarian

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Plate 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.

Place a flat bench behind where you will perform the squat. Hold a plate against your chest. 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. Place your left foot on the flat bench behind you. This is your starting position. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. 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. Place a flat bench behind where you will perform the squat. Hold a plate against your chest. 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. Place your right foot on the flat bench behind you. This is your starting position. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. 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.