Weighted Plates Bulgarian Split Squat With The Ring

Muscles worked

Setup

1. Adjust a single gymnastic ring so the bottom hangs at mid-calf height.
2. Stand approximately two to three feet in front of the ring, holding a weight plate in each hand at your sides (suitcase carry).
3. Reach one foot back and place the top of the foot or the ankle securely into the bottom of the ring.
4. Establish a firm tripod base with your front foot, ensuring your hips are square and your core is braced.

How to do it

1. Inhale and slowly lower your hips by bending the front knee, allowing the rear leg to drift back slightly as the ring moves.
2. Descend until your front thigh is at least parallel to the floor, keeping your torso upright or with a slight forward lean for glute emphasis.
3. Exhale and drive forcefully through the mid-foot of the front leg to return to the starting position.
4. Maintain a controlled 3-1-1-0 tempo (3 seconds down, 1 second pause, 1 second up).

Form checklist

• Keep the front knee tracked directly over the second toe, avoiding internal collapse.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Ensure the rear leg remains passive; do not push off the ring to ascend.
• Keep the weight plates steady at your sides to prevent swinging and added momentum.

Pro tips

• To maximize adductor and stabilizer recruitment, focus on keeping your hips perfectly level throughout the entire range of motion.
• Squeeze the handles of the weight plates hard to create irradiation, which increases full-body tension and stability.

Make it harder

• Perform the exercise with a 'deficit' by standing the front foot on an additional weight plate to increase the range of motion.
• Implement a 3-second pause at the bottom of each rep to remove the stretch reflex and increase time under tension.

Frequently asked

What muscles does the weighted plates bulgarian split squat with the ring work?

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

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

The weighted plates bulgarian split squat with the ring uses weight plate.

Is the weighted plates bulgarian split squat with the ring good for beginners?

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

Related exercises

• Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
• Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
• Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps
• Barbell Lateral LungeIntermediate · adductors, glutes, hamstrings, and quadriceps