{"id":21655,"date":"2025-04-03T14:16:04","date_gmt":"2025-04-03T12:16:04","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=21655"},"modified":"2026-03-24T13:54:33","modified_gmt":"2026-03-24T11:54:33","slug":"bulgarian-squat-optimization-with-t-bow","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/bulgarian-squat-optimization-with-t-bow\/","title":{"rendered":"Bulgarian Squat Optimization with T-BOW\u00ae"},"content":{"rendered":"

We selected some criteria to optimize the Bulgarian Squat exercise:<\/p>\n

-Define loads that provide an effective personalized balance between submaximal strength, fast strength (more or less elastic-reactive), and endurance strength.<\/p>\n

-A flat, reactive surface, with bare feet and\/or shoes similar to weightlifting shoes, is most recommended for submaximal strength training. Stable and secure supports are necessary for loading and unloading high weights.<\/p>\n

-We do not recommend performing exercises on very soft, unreactive surfaces with multiple axes of imbalance (such as on a Bosu or similar tools), due to their lack of applicability to the surfaces where we regularly move or practice sports.<\/p>\n

-It is important to determine the position of the trunk and the placement of the load(s) due to their impact on the selective recruitment of the muscles around the knee and hip. An article advised by biomechanics professor Jes\u00fas Dapena (Bloomington University, US) will be very useful for coaches: CLICK HERE<\/a><\/p>\n

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-Ensure that the knee’s axis of gravity is centered on the foot support, that the hip is not rotated to keep the spine well aligned, do not lean too far toward the back leg or flex it too much to avoid knee problems with high loads, and maintain the foot support with a balanced flexion-extension of the ankle.<\/p>\n

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–<\/p>\n

To optimize balance conditions of the Bulgarian Squat, combining them with flat-ground and reactive executions, we suggest executions on the T-BOW\u00ae with a single axis of imbalance and very reactive for fast and precise postural adjustments (see videos):<\/p>\n