Legs · Leverage Machine
Plate Loaded Lever Bulgarian Split Squat
How to do the plate loaded lever bulgarian split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set up in a plate-loaded leverage machine with the pads loaded onto your shoulders and your rear foot resting on the bench or support behind you. Lower straight down until your front thigh is near parallel, then drive through the front heel to stand tall and repeat, keeping the work on your front leg.
- 1Front-leg quad and glute driving the whole rep
- 2Steady balance through the full range of motion
- 3An upright torso held against the machine pads
Common mistakes
- Letting the front knee cave inward
- Pushing off the back foot to assist the lift
- Tipping forward and losing your torso position
Muscles worked
The plate loaded lever bulgarian split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the plate loaded lever bulgarian split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.