Weight-Plate Weighted Bulgarian Split-Squat
Build serious leg strength and balance! This weighted split-squat variation is a challenging progression for quads and glutes.
The Weight-Plate Weighted Bulgarian Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: exercise bench or weight plates.
Required Equipment
Weight-Plate Weighted Bulgarian Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Weight-Plate Weighted Bulgarian Split-Squat Variations and Alternatives
How to do the Weight-Plate Weighted Bulgarian Split-Squat
Stand facing away from a bench or similar elevated surface with your feet hip-width apart.
Hold a weight plate at chest level with both hands, gripping it firmly.
Stretch one foot back and place the top of your foot on the bench.
Shift your weight onto your front leg, ensuring that your front knee is aligned with your toes and not extending beyond them.
Maintain an upright torso as you bend your front knee to lower yourself towards the ground. Your rear knee should move towards the floor without touching it.
Lower down until your front thigh is almost parallel to the ground, and ensure your front knee is in line with your front foot.
Press through the heel of your front foot to extend your knee and hip, returning to the starting position. Keep your movements controlled.
Complete the desired number of reps on one leg before switching to the other leg.
Remember to keep your core engaged and your movements controlled throughout the exercise to maintain balance and proper form. If you're new to this exercise, you may want to start without weight to master the technique first.
---
Weight-Plate Weighted Bulgarian Split-Squat FAQs
What muscles does the Weight-Plate Weighted Bulgarian Split-Squat work?
The Weight-Plate Weighted Bulgarian Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Weight-Plate Weighted Bulgarian Split-Squat?
Exercise bench or weight plates.
Is the Weight-Plate Weighted Bulgarian Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weight-Plate Weighted Bulgarian Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Weight-Plate Weighted Bulgarian Split-Squat variations and alternatives?
Similar exercises include the Assisted Bulgarian Split-Squat, Barbell Bulgarian Zercher Split-Squat, Bodyweight Bulgarian Elevated-Heel Split-Squat and Bottle-Weight Split-Squat.
Training calculators
Work out the numbers behind your training before your next session.