Legs · Bodyweight
Weighted Plates Bulgarian Split Squat with the Ring
How to do the weighted plates bulgarian split squat with the ring, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a weight plate at your chest and set your rear foot in the ring or on a bench behind you. Lower straight down until your front thigh is near parallel, then drive through the front heel to stand tall and repeat. Let the ring track your rear foot as you move.
- 1Feel the front-leg quad and glute drive on every rep
- 2Keep steady balance as the ring moves under your rear foot
- 3Stay tall through the torso as you stand
Common mistakes
- Don't let the front knee cave inward
- Avoid pushing off the back foot to stand
- Don't tip forward and lose your torso position
Muscles worked
The weighted plates bulgarian split squat with the ring 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 weighted plates bulgarian split squat with the ring 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.