Ring Weight-Plate Weighted Bulgarian Split-Squat

Weighted Plates Bulgarian Split Squat with the Ring

- A suspension ring or gym ring (optional) for added resistance.
- A flat surface for standing.

Positioning

1. Begin by standing upright, holding a weight plate in one hand at your side.
2. Position yourself in front of the ring, if using.
3. Place one foot behind you on the ring or a stable surface, which will serve as your rear foot during the squat.
4. Ensure that your front foot is firmly planted on the ground, about two feet in front of you.

Movement Instructions

1. Lowering Phase:
- Begin the exercise by bending your front knee as you lower your body into a squat position.
- Keep your core engaged and your back straight throughout the movement.
- Lower yourself until your front thigh is parallel to the ground (or as low as you can comfortably go).
- Make sure your knee does not extend past your toes.

2. Rising Phase:
- Push through your front foot and return to the starting position, straightening your knee and coming back up.
- Squeeze your glutes at the top of the movement to engage your muscles fully.

3. Repetitions and Sets:
- Perform 8-12 repetitions on one side before switching to the other leg.
- Aim for 3-4 sets on each side, resting as needed between sets.

Tips for Beginners

- Start with lighter weights until you are comfortable with the form.
- Focus on maintaining balance and control throughout the movement.
- If using the ring, initially use it for support if you find balance challenging.
- Ensure your stance is stable and adjusted for your height and leg length.