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.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand facing away from a bench or similar elevated surface with your feet hip-width apart.
2. Hold a weight plate at chest level with both hands, gripping it firmly.
3. Stretch one foot back and place the top of your foot on the bench.
4. Shift your weight onto your front leg, ensuring that your front knee is aligned with your toes and not extending beyond them.
5. 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.
6. Lower down until your front thigh is almost parallel to the ground, and ensure your front knee is in line with your front foot.
7. Press through the heel of your front foot to extend your knee and hip, returning to the starting position. Keep your movements controlled.
8. 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.
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