Uitleg Bulgarian Squats
allemaal Copyright van T- Nation
Bulgarian Squats
Variations: Regular, Short-Stroke, Off a 6" Box
Muscles Used: Quadriceps, adductors, hamstrings, gluteals
Bulgarian squats are very similar to regular lunges in the fact that they'll punish your entire leg. Lunges and Bulgarian squats both have pros and cons; I think the best thing about Bulgarian squats is that once you're set up, all you have to do is move your body up and down. For this reason, I find it easier to start loading the weights up on Bulgarians versus lunges. But, I digress. On with the descriptions!
Regular Bulgarian Squat
Pain Rating: ***
Stand approximately three to four feet in front of a bench with a barbell on your shoulders or a pair of dumbbells in your hands. Place your weight on one heel, and with the opposite leg, reach back and place the top of your toes on the edge of the bench. (Note: If you're having problems with the set-up, use an incline bench to "pin" your foot in and prevent it from moving around.)
Once you're locked in, "screw" your heel into the ground and elevate the rib cage. Lower your body down to a point where your opposite knee is very close to or lightly touches the ground, then drive up through the heel to the starting position. Perform for the necessary number of reps, then repeat on the opposite side.
Short-Stroke Bulgarian Squat
Pain Rating: **
This version is identical to the first, with the exception that your front leg will be closer to the bench. Again, this will put slightly more emphasis on the quadriceps.
Bulgarian Squat Off a 6" Box
Pain Rating: *****
For those that didn't derive enough pain from the lunges off a box, this version again extends the ROM to put a thorough beatdown on your wheels. Dust that aerobic step off and place it about three feet in front of the bench. All the same rules apply to this version as the standard one, and don't forget that ROM is both your best friend and your worst enemy here. During performance, chant this mantra: "Pain is good; extreme pain is extremely good!"
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