Bulgarian Squat Exercise


The Bulgarian Squat Exercise is a great way to build strength in your glutes, hamstrings and quadriceps.

The Bulgarian Squat 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.


This exercise requires an exercise bench or box.


  • Start by standing in a split stance with your back foot on a bench or box.
  • Bend your front knee to lower your hips towards the floor, until your back knee almost touches the ground.
  • 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.


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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