The Olympic team exercise that conquered the fitness world. What are Bulgarian lunges?

This exercise once became a real secret weapon of the Bulgarian Olympic weightlifting team in the 1970s. It was the exercise that the team’s weightlifters regularly did to win. Bulgarian lunges became a great workout for athletes not only for the muscles of the lower body, but also for balance. This allowed them to show an incredible result at competitions.

Competitors took a closer look at the athletes’ training and adopted the unfamiliar exercise. Now it is known all over the world and is used in training not only by professional athletes, but also by amateurs. In memory of its history, only the name remains.

What are Bulgarian lunges?

This is a modified version of the usual lunges, only the backward leg is placed on an elevation. By shifting the center of gravity, the load is shifted to the front leg. This concentrated effort on a specific muscle allows you to pump your muscles more effectively than regular lunges.

supervisor, trainer of World Class gym of “personal” category

“Bulgarian lunges are great for loading the front and back of the thighs and glutes.They also improve coordination and balance. You can work your muscles well even without additional weights. All in all, it’s a lot of fun!”

Aké svaly sa precvičujú?

The quadriceps are the main muscles being worked. The quadriceps muscle forms the upper part of the leg. The condition of this muscle largely determines the appearance of the limb. Bulgarian lunges allow you to use it as much as possible. Just as in any lunge, the large gluteal muscles are involved in the exercise. Small and medium gluteals work as stabilizers. The calf muscles help the withdrawn leg to remain stable.

How to do Bulgarian lunges correctly?

If you have no experience, it is better to start by doing them without weights. As a support for the withdrawn leg, you can use a step platform or a low bench. From the starting position, slowly lower yourself down. It is important to make sure that the back is straight and the load is on the supporting leg. The squat should end at the point where the thigh is in a position parallel to the floor. Usually the exercise is performed in several approaches.

If you do not control the position of the back, the load will shift from the support leg and the exercise will not be as effective. The knee should not extend beyond the toe. It is necessary to watch the balance very carefully and do not tilt the body either forward or backward. If you can keep the balance with difficulty, you can take dumbbells, they help to keep your balance.

Features of Bulgarian lunges for girls

Compared to men, women have an inner part of the thigh more often requires additional workout. Therefore, Bulgarian lunges in the classic form or with additions like dumbbells or a barbell will be maximally useful. But it is important to remember about load distribution. Bulgarian lunges in itself is a complex exercise that trains not only muscles, but also balance. Therefore, it is necessary to pick up the load to your strength, here it is definitely not necessary to increase the weight to the maximum possible limit.

Varieties of Bulgarian lunges

One of the important advantages of this exercise is that, depending on the modification, you can adjust the load and determine what exactly needs to be worked. If you want to maximize the quadriceps, place the supporting leg closer to the elevation. If, on the contrary, you want to emphasize the buttocks, move away from the bench.

Bulgarian lunges with a barbell

In this variation, the weights will help you maximize the load on the muscles of the lower body. To perform it will be necessary to move the barbell to the shoulders as for the classic squat with a straight grip. In the lunge itself, you need to keep the usual technique.

Bulgarian lunge

Bulgarian lunges with dumbbells

This modification of the exercise will make it easier to balance. Dumbbells will help to gain stability, but at the same time the load on the muscles will be increased. The weight should be selected individually. The most suitable option if the most difficult thing in this exercise for you is to find balance.

top trainer of the network of fitness studios World Class

“In performing Bulgarian lunges, there is often a problem with technique. I notice how those practicing from behind have their standing leg resting on the toe, which is wrong. In this position this leg (its quadriceps) is strained, which we do not need. It is more correct to put the foot on the bench with the back side. This way the front leg will be more loaded. The second mistake I often see is to take too short a step, which causes the knee to come forward. To correctly determine the distance, you need to extend one leg fully, and where the heel is, there should be a foot. The third mistake is the pelvis falling in. It is necessary to try not to fail with the pelvis in the opposite direction from the supporting leg. To do this in the mirror, watch the line of leggings or tops – it should not be parallel to the floor”.

Benefits and harm from Bulgarian lunges

Such lunges are a great opportunity to maximize the pumping of the hips and buttocks. In addition, they are excellent balance training. Here you will not have the opportunity to concentrate on muscle sensations, because you need to watch the stability.

But it is worth remembering that this exercise is of medium complexity, so it is associated with increased injury. Beginners who are taking their first steps in the sport, it is not suitable. In addition, Bulgarian lunges are not recommended for elderly people, because they give an additional load on the knee joints. Bulgarian lunges are a variation of squats, so contraindications to their usual form, are also relevant here. It is not worth including the exercise, especially with weights, in the training plan if you have problems with the knees or spine.

How to replace Bulgarian lunges?

This exercise can be replaced with regular lunges or squats. For the first stage in training, such a load will be better. Over time, training can be made more difficult and you can remember about this exercise.