Movement overview

Bulgarian Bag Walking Lunges are a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and core. This exercise involves performing lunges while carrying a Bulgarian Bag, adding resistance and challenging balance and coordination.

Step-by-step cues

1. Stand upright with feet hip-width apart, holding the Bulgarian Bag securely over your shoulders.
2. Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees.
3. Ensure your front knee is directly above your ankle and your back knee is hovering just above the ground.
4. Push through the heel of your front foot to rise and bring your back foot forward to step into the next lunge.
5. Continue alternating legs, maintaining an upright torso and steady pace.
6. Complete the desired number of repetitions or distance.

Technical tips

• Keep your core engaged throughout the movement to maintain balance.
• Focus on a smooth, controlled motion rather than speed.
• Ensure your front knee does not extend past your toes to protect your joints.
• Use a weight that challenges you but allows you to maintain proper form.
• Breathe steadily, inhaling as you lower and exhaling as you push back up.
• Start with a lighter bag if you're new to this exercise to master the form.