Bulgarian Bag Bulgarian Split Squat

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The Bulgarian split squat is a workout that primarily targets the quadriceps using the Bulgarian bag.

In this workout, the Bulgarian bag is held in front of the body, adding resistance to the split squat movement.

While the Bulgarian bag also engages secondary muscles, the focus remains on the quads for maximum impact.

Stand with your feet shoulder-width apart, holding the Bulgarian bag in front of your chest with both hands.
Take a big step backward with your left foot, placing the ball of your foot on an elevated surface like a bench or step.
Lower your body by bending your right knee, keeping your torso upright and your left knee hovering just above the ground.
Push through your right heel to return to the starting position, keeping your core engaged and your back straight.
Repeat the movement for the desired number of repetitions.
Switch sides and perform the exercise with your right foot stepping back.

Start with a proper warm-up to activate your quads and prevent injury.
Place your front foot about 2-3 feet in front of the Bulgarian bag, toes pointing forward.
Keep your back foot elevated on a bench or step, toes pointing down.
Lower your body by bending your front knee, ensuring it stays in line with your toes.
Engage your quads by pushing through your front heel to return to the starting position.
Focus on maintaining an upright posture and keeping your core engaged throughout the exercise.