Bulgarian Bag Split Squat

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The Bulgarian bag split squat is a workout that utilizes the Bulgarian bag to target the quads.

By holding the Bulgarian bag across the shoulders, the exercise places an emphasis on the quadriceps muscles.

This workout primarily engages the quads, but also activates the glutes, hamstrings, and core to a lesser extent.

It is a challenging exercise that can be modified to suit different fitness levels and goals.

Stand with your feet shoulder-width apart and place the Bulgarian bag across your upper back, resting it on your shoulders.
Step forward with your right foot, keeping your torso upright and engaging your core.
Bend your right knee and lower your body until your right thigh is parallel to the ground, ensuring your knee does not extend past your toes.
Pause briefly at the bottom of the movement, then push through your right heel to return to the starting position.
Repeat the movement with your left foot, stepping forward and lowering your body until your left thigh is parallel to the ground.
Continue alternating legs, performing the exercise in a controlled and fluid motion.
Complete the desired number of repetitions for each leg.

Position yourself in a split stance with one foot forward and the other foot back, ensuring that your feet are hip-width apart. This will provide a stable base for the exercise and allow you to engage your quads effectively.
Hold the bulgarian bag with both hands, gripping it firmly and positioning it across your upper back. This will help to stabilize your body and distribute the weight evenly, allowing your quads to work efficiently.
As you lower your body into the squat, focus on keeping your front knee directly above your ankle, ensuring proper alignment and preventing any unnecessary strain on your quads. Engage your core and maintain an upright posture throughout the movement.
While performing the split squat, aim to lower your back knee towards the ground, creating a 90-degree angle with your front leg. This deep range of motion will maximize the activation of your quads, helping you to build strength and definition in this muscle group.
As you rise back up from the squat, push through your front heel, engaging your quads to drive the movement. Visualize your quads contracting and powering you up, maintaining control and stability throughout the exercise.