Squat (Bulgarian Bag)

A loaded squat variation using a bulgarian bag held at chest height, combining lower body strength development with increased core stability demands.

Instructions

1. Stand with feet slightly wider than shoulder-width apart, holding the bulgarian bag at chest height with both hands.
2. Keep your torso upright and core engaged, maintaining a neutral spine throughout the movement.
3. Push your hips back and bend your knees to descend into a squat, keeping your chest up and weight in your heels.
4. Lower until you reach parallel or slightly below, maintaining proper knee and hip alignment.
5. Pause briefly at the bottom while maintaining tension and upright posture.
6. Drive through your heels to extend your knees and hips, returning to the starting position.
7. Repeat for the target number of reps.

Tips

• The anterior load naturally encourages an upright torso position, improving squat mechanics.
• The bag’s irregular shape adds instability demands, engaging stabilizer muscles more intensely.
• Keep the bag close to your body to maintain proper weight distribution and spinal alignment.
• Maintain consistent knee alignment over your toes throughout the movement to reduce joint stress.
• This variation is excellent for developing core stability alongside lower body strength.
• Progress by using heavier bags as your strength and stability improve over time.