Bulgarian squat, also known as Bulgarian squat, is a classic unarmed movement to exercise hips and legs. Squats can cause compression on the spine. Bulgarian squat will reduce the pressure on the spine, exert a huge load on the leg muscles, develop the leg muscle strength, improve the sense of balance and increase the softness of the hip joint. However, Bulgarian squat is not suitable for heavy weight training, so it is used as an auxiliary action for daily squat training. However, it is a good targeted action for women who want to tilt their hips. Before learning Bulgarian Squat, you should master lunge. Lunge is a mode of one-legged squat, which may be used more in daily life than double-legged squat. For example, squatting down to tie your shoelaces, squatting down to pick up things, all need to squat with an arrow, especially for girls. The arrow squat in life is more elegant than squatting, and it is not easy to get naked in a skirt. Bulgarian squat is based on the arrow squat, raising the hind legs on the bench, and the height is adjusted according to the individual's height and leg length, generally not exceeding the knee height. When Bulgaria squats to the lowest point, the weight-bearing ratio of the front and rear legs is about 85% and 15%, and the rear leg is mainly responsible for balance, so it is very irritating to the unilateral hip and leg. Squat down to your knees about 90 degrees (your knees are about to touch the ground). At this time, you will feel the gluteal flexors of the hind legs stretched; Then, drive the front legs to stretch upward, and the hips and knees stand up! During the exercise, the core muscles are always tight, keeping the normal posture of the spine! If beginners can't keep their stability well, they can use hand-held walls or handrails. Bulgarians mainly use quadriceps femoris, gluteus maximus and other muscles in squat. Many female friends want to practice buttocks instead of thick legs. When they exercise, they often feel the strength of quadriceps femoris, but gluteus maximus is not obvious. This is not a mistake, but your legs are too weak to support any weight of your hips, so weak that any slight weight stimulation will hurt. Hip and leg training has always been regarded as a whole, and our hip training will inevitably stimulate the legs. If you want to find a hip 100% leg movement, it is really difficult to do. However, paying attention to some details of Bulgaria's squat can better feel the strength of the buttocks. Don't be too far from your legs. If it is too far, the hind legs can't land, but you can practice the quadriceps of the hind legs.