Personal Trainer Randwick Exercise Of The Week “Bulgarian Squat”

Zak Sztor Personal Trainer & Nutritionist

Personal Trainer Randwick Exercise Of The Week “Bulgarian Squat”

Personal Trainer Randwick: Each week a new exercise will be displayed on my website, including important information such as the benefits, muscles worked and considerations.

Many people will find out that when they squat with a barbell one side will always be stronger than the other.
As a result when during heavy sets there’s a tendency to shift to the stronger side.


  • Sports performance
  • Strength training
  • Functional movement
  • Builds muscle
  • Rehab


The Muscles Used While Doing A Bulgarian Squat

  • Hamstrings
  • Gluten medius and minimus (act as stabilisers)
  • Gastrocnemius

How To Preform The Bulgarian Squat Properly

Step 1:Place one foot straight back on a step or even a chair

Step 2:Gradually come down whilst keeping your knee above your second toe.

Step 3:Pause, then gradually come back to the starting position.

Step 4:Repeat

The Correct Number Of Sets In the Gym

Muscular Endurance: Keep your repetitions greater than 12

Muscle Size (Hypertrophy): Keep the number of reps per set in the 6 – 12 range.

Strength and Power: Keep your repetitions less than 6 with each set.

Check out HERE for more exercises.

Key Nutritional Points To Remember Post Bulgarian Squat Workout

  • Drinking at least 500 mls of water
  • Eating post workout is one of the most important things you can do after you have exercised, and here is why…Soon as you have finished your workout, with your personal trainer, or group fitness class it prime time for your muscles to build and to replenish your energy stores. The more muscle you have, the more calories your body will burn, even when you are resting. This should help your weight loss efforts. Think about having my post workout Healthy Breakfast Smoothie.
    If you enjoyed this workout and need a new one check out Workouts.





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