Step by step instructions, muscle activation and variants for the Weighted Plates Bulgarian Split Squat with Ring.
The weighted plates Bulgarian split squat with ring is an advanced unilateral leg exercise where the rear foot is suspended in a gymnastic ring while holding weight plates. The unstable ring surface dramatically increases the demand on stabilising muscles of the hip, knee, and ankle compared to a bench-supported variation.
The Weighted Plates Bulgarian Split Squat with Ring 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.
