Step by step instructions, muscle activation and variants for the Weighted Plates Bulgarian Split Squat.
The weighted plates Bulgarian split squat is a unilateral lower-body compound exercise performed holding weight plates while the rear foot rests on a bench. It demands high levels of quad and glute activation on the front leg while also challenging hip flexor mobility and balance.
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The Weighted Plates Bulgarian Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.