Bulgarian Bag Lateral Lunge

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The Bulgarian bag lateral lunge workout primarily targets the quads, engaging them through dynamic movements.

The Bulgarian bag, a versatile tool, also activates secondary muscles while providing resistance and stability.

Stand with your feet shoulder-width apart, holding the Bulgarian bag in front of your chest with both hands.
Take a big step to the side with your right foot, keeping your left foot planted and your back straight.
Bend your right knee and lower your body down into a lunge position, keeping your right knee directly above your ankle.
Push through your right foot to return to the starting position.
Repeat the movement on the other side by stepping to the left with your left foot and performing a lunge.

Start with a lighter Bulgarian bag to focus on form and engage your quads effectively.
Stand with your feet shoulder-width apart and hold the bag in front of your chest.
Step to the side with one foot, keeping your toes pointing forward and your knee aligned with your toes.
Lower your body by bending the knee of the lunging leg, aiming to bring your thigh parallel to the ground.
Push through your heel to return to the starting position, engaging your quads throughout the movement.
Keep your back straight and core engaged to maintain stability and prevent injury.
Repeat the exercise on both sides, focusing on the quads’ contraction and control with each lunge.