Weighted Plates Bulgarian Split Squat
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Weight plate Flat bench Box or step |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
17 similar exercises
Representative exercise: Machine Bulgarian Split Squat (Plate Loaded)
- Machine Bulgarian Split Squat (Plate Loaded)
- Assisted Bulgarian Split Squat
- Bodyweight Heel Elevated Bulgarian Split Squat
- Bulgarian Split Squat
- Dumbbell Bulgarian Split Squat
- Dumbbell Assisted Bulgarian Split Squat
- Resistance Band Bulgarian Split Squat
- Kettlebell Assisted Bulgarian Split Squat
- Lever Belt Bulgarian Split Squat
- Machine Rear Foot Elevated Split Squat (Plate Loaded)
- Bulgarian Split Squat with Chair
- Dumbbell Bulgarian Split Squat with Support
- Bulgarian Split Squat with Pillow and StepBox
- Weighted Plates Bulgarian Split Squat with the Ring
- Barbell Zercher Bulgarian Split Squat
- Kettlebell Bulgarian Split Squat from Deficit
- Smith Unilateral Bulgarian Split Squat from Deficit
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 8–12 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lateral Step-UpEasierBodyweight Reverse LungeEasierWeighted Plate Deadlift Rear Lunge with Overhead PressHarderWeighted Plate Overhead Reverse LungeHarderDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.