Weighted Plates Bulgarian Split Squat

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, holding a weight plate in each hand at your sides with a neutral grip.
2. Reach one foot back and place the top of your foot (laces down) firmly on the bench.
3. Position your front foot far enough forward so that your front shin remains relatively vertical at the bottom of the movement.
4. Engage your core and pull your shoulders back to maintain a tall, stable posture.

How to do it

1. Inhale and slowly lower your hips by bending your front knee and hip until your front thigh is parallel to the floor.
2. Maintain a slight forward lean in your torso to emphasize glute engagement while keeping your spine neutral.
3. Exhale and drive through the heel of your front foot to return to the starting position, focusing on the front leg doing the work.
4. Perform the movement with a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep your front knee tracked over your second toe, avoiding internal collapse.
• Ensure the majority of your weight (approx. 80-90%) stays on the front leg.
• Keep your hips square to the front throughout the entire set.
• Avoid letting your lower back arch excessively; keep your ribs tucked.

Pro tips

• To maximize glute activation, lean your torso forward about 30 degrees and take a slightly wider step forward.
• Think about 'pulling' yourself down into the bottom position with your hip flexors rather than just falling to maintain tension.

Make it harder

• Add a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Elevate the front foot on an additional weight plate to create a deficit, increasing the range of motion and stretch on the glutes.

Frequently asked

What muscles does the weighted plates bulgarian split squat work?

The weighted plates bulgarian split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the weighted plates bulgarian split squat?

The weighted plates bulgarian split squat uses weight plate.

Is the weighted plates bulgarian split squat good for beginners?

The weighted plates bulgarian split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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