09/06/2026
Thereās exercising and then thereās training and noā¦ following a program isnāt the same as training!
Lemme explain šš¼
šLeft (hip/glute bias)āØYouāre taking a longer stride, hinging and letting the torso come forward slightly, sitting more into the hip.
Most of the load is on the front glute + hamstring here and the key is not pushing off the back leg. That back leg is just there for balance, not drive this way your front glute is doing allllll the work. No cheating!āØ
š„Right (knee/quad bias)āØShorter stance with a more upright torso driving the knee over your toes (no this isnāt bad for your knees)
Now the emphasis shifts into the front quad and again the back leg doesnāt help out so no pushing off it, all the work stays in the front leg.āØāØSame exercise, different way of loading BUTTTT both variations still train BOTH quads + glutes (say what now?!)
thatās because both hip + knee extension are still happening every rep so itās never āeither/orā or āthis one is better than the otherā itās a shift in emphasis and thatās why itās super important to understand the intent behind your exercises.
In BOTH variations, I lock in two VERY IMPORTANT coaching cues so take note if you want to maximise your Bulgariansā¦
1. Tripod footāØBig toe, little toe, heel.
Use the whole of your foot, this stops you collapsing into the arch or dumping force into one side of the foot. If your foot shifts, your force leaks, we lose stability and remember weāre only as strong as our weakest link.
2. Big toe pressureāØActively drive the big toe into the floor as you move, donāt let the toes wiggle or lose stability. This helps
* keep knee tracking in alignment
* organise the hip under load
* improve glute contribution through better pelvic control
So next time ask āhave I actually set my position up to express force properly?ā Because exercise selection matters yes but position and ex*****on dictates everything!āØ
š I post weekly about how to build a lean, strong, feminine physique through mastering your technique and... Follow if this is your goal!
