RIPPEL EFFECT FITNESS
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Personal training, monthly training subscriptions & programs, & remote coaching. Since 1995! Sarah E.
03/24/2026
Client chose to mess with me this morning. 😂
Everyone loves to hate the Bulgarian split squat (aka rear foot-elevated split squat)...it's a killer move for the quads and a$$!
Here's how I set them up for optimal performance, along with some easy ways to regress for those not yet ready for the spiciness!
Talk Nerdy To Me: Plate-Out vs Plate-In Squat
© 2020 Sarah Rippel/Rippel Effect Fitness, Author of "Home Program Design Mastery for Fit Pros"
If loading is kept close to one’s center of mass, there will be more overall stability. It is likely that a person will be able to work with heavier loads when the placement is close to their center of mass.
If the load is moved further away from the center of mass, it changes the stability requirements & overall impact on the body.
In addition, the more assistance & feedback that a loading position provides, the less challenging it is considered to be in the overall progression scheme. A great depiction of this is a simple “Plate-In Squat” vs a “Plate-Out Squat.”
In the Plate-In Squat, the weight is pulled tight to the body, whereas in the Plate-Out Squat it is held at arm’s length out front.
The Plate-Out Squat would be a great place to start if someone is having difficulty sitting down into the squat, as the plate acts as a counterbalance. Loading is not the goal with this variation, as it’s pretty obvious that holding weight out in front of the body will become fatiguing for the arms & shoulders. The goal is to pattern a better squat!
02/11/2026
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