Top Six variations of the Bulgarian squat that will help you shape your buttocks and thighs

The Bulgarian squat is an excellent exercise to work and strengthen the legs and gluteus both at home and in the gym, since the best thing about this exercise is that you only need a support object, such as a chair or a weight bench. Also, you can focus your work on the leg or the gluteus, depending on the position of the body. In this article, we are going to teach you all the variables that exist in the Bulgarian squat. Bulgarian squat to work the gluteus with the leg away If you want to focus the exercise on more work on your glutes, moving the leg that is not bent away is the best option, in this way you will focus muscle work on that area. The knee does not exceed the toe of the foot, the gluteus is elongated, and the work is greater. With the torso leaning forward And if we lean the torso forward, the dominant muscle will also be the gluteus, this is because it is going to elongate, as is the case with the far leg, and it is going to do more muscular work. Squat to work the quadriceps with the leg close On the contrary, with the leg away, the closer the leg is to the point of support, the more work your quadriceps will have to do. The knee comes forward and that makes us more vertical, With which we will work that part of the leg more. With the torso upright The placement of the torso also influences which area of ​​the leg you work on, if the torso is vertical with respect to the ground, the quadriceps will activate more because the knee has to pass the toe of the foot much more. Bulgarian Squat Lowering Patterns Depending on the pattern of descent when doing this type of exercise, we will also activate one or another leg muscle. Sinking It consists of doing a conventional Bulgarian squat while we let ourselves fall, in this case, the knee passes the toe of the foot, causing more intense work on the quadriceps. Glide It consists of bringing the gluteus closer to the leg that is supported, in this way the knee does not pass the toe of the foot and the work is focused on the gluteus. The Bulgarian Squat Loads In the same way that happen with the movement, depending on where you place the weight load, you will work more the quadriceps or the gluteus: With the bar on the trapezius: the dominant muscle will be your glutes. Load on the chest: the muscle that will be activated the most will be the quadriceps. Dumbbell in the opposite hand of the supporting leg: in this case, it is the gluteus medium, that is in charge of stabilizing the position, with which it is the one that will make the greatest effort. In Vitoria | Everything you need to know about the Bulgarian squat to introduce it into your training. In Vitoria | How to do Bulgarian squats correctly and what to take into account to introduce them into your training.