The Bulgarian squat is one of the most complete exercises for the lower limbs. Done unilaterally, one leg at a time, it goes far beyond basic strengthening, helping with balance, posture and even injury prevention. By requiring control, stability and body awareness, the movement also contributes to more efficient muscle development and improved performance in different types of training.

Below, see 5 reasons to include this exercise in your training routine!

1. Work one leg at a time

Unlike the traditional squat, the unilateral exercise helps correct muscle imbalances between the sides of the body, something very common. This contributes to a more uniform development of force, as each side is stimulated independently. Over time, this characteristic favors a more balanced execution and reduces the tendency to overload on just one side of the body.

2. Activates the glutes more

The position with the foot supported behind causes the glutes work more intensely during the movement. Therefore, exercise is a good choice for those who want to strengthen and firm the region. In addition to helping your appearance, this extra effort helps to improve the body’s support on a daily basis.

3. Increases hip mobility

Performing the Bulgarian squat, with one leg positioned behind, allows the hip be more required throughout the exercise. This helps to make movements looser and more natural over time, as well as contributing to greater ease when carrying out everyday activities. With frequent practice, it is also possible to notice improvements in flexibility and comfort when moving.

4. Strengthens the core

To keep the body aligned during exercise, the abdomen and lower back region need to work constantly. This effort helps to better sustain the posture and protect the spine throughout movements. Over time, this firmer base makes it easier to perform other exercises and contributes to a more stable body in everyday life.

5. Improves performance in other exercises

By strengthening legs and stabilizing muscles, the Bulgarian squat contributes to progress in movements such as free squats, deadlifts and running. With more strength, control and stability, performing these exercises tends to become more efficient and safe. This allows for more consistent progressions over time, with less risk of compensations that could limit performance.

How to do the Bulgarian squat

To perform the Bulgarian squat:

1. Stand with your back to a bench or chair;
2. Take a longer step forward, keeping your foot firmly on the ground;
3. Support the instep of one back foot on the bench or chair;
4. Contract your abdomen and begin the descent, flexing the knee from the front while the one behind approaches the ground;
5. Descend in a controlled manner until the thigh of the front leg is close to 90°;
6. Push off the floor with your front heel to come up, returning to the starting position without fully extending your knee;
7. Repeat the movement for the desired number of repetitions.

When finished, change the position of your legs and repeat the process on the other side.