The Bulgarian Squat (Dumbbell) Exercise is a great way to build strength in your glutes, hamstrings and quadriceps.
The Bulgarian Squat (Dumbbell) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires a pair of dumbbells, and an exercise bench or box.
This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. The last couple of reps should be very difficult, but make sure that you can perform them properly.
If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.
See How Much Weight Should I Lift? for more information.
Steps
- Start by standing in a split stance, holding a pair of dumbbells at your sides, with your back foot on a bench or box.
- Bend your front knee to lower your hips towards the floor.
- Push up with your front leg to return to the starting position.
- Repeat for the desired number of repetitions.
- Switch legs and repeat.
Do not let your back knee touch the ground. Do not let your front knee collapse to the inside or slide forwards past your toes.
Keep your back flat, your chest up, and your abdominal muscles engaged throughout.
You should feel it working your glutes, hamstrings and quadriceps, and stretching the hip flexors of your back leg.
Variation
There are a number of other squat exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
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