The Bulgarian squat is a lower body exercise that primarily targets the quads, but also works the hamstrings and glutes. This is a compound exercise which is well suited to intermediate lifters.
- Stand in front of a bench or similar object (a sofa or sturdy chair will be fine). Place one foot up on the bench behind you and hold onto the weight in front of you (if you are using one)
- Bend your front knee to lower yourself downwards. Keep your back straight and upright with your core tight throughout. Try not to extend your knee too far over your toes and look straight ahead.
- Push up through your front foot to raise back up to the start position, squeezing your glutes at the top of the movement.
Leg Muscle Diagram.