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The Bulgarian split squat is one of the most commonly used single-leg lower-body exercises to target the glute and quad muscles.
However, alternatives to the Bulgarian split squat can help make the movement pattern more or less difficult and activate different areas of the lower body.
The 9 best Bulgarian split squat alternatives are:
- Front Foot Elevated Split Squat
- Heel Elevated Split Squat
- Toe Elevated Split Squat
- Wall Reference Split Squat
- Cable Zercher Split Squat
- Barbell Split Squat
- Contralateral Loaded Split Squat
- Ipsilateral Loaded Split Squat
- Lateral Split Squat
In this article, I will break down the best Bulgarian split squat alternatives, discuss what they train, how they differ, and explain how best to perform them.
What Makes A Great Bulgarian Split Squat Alternative?
A great Bulgarian split squat alternative should achieve the following:
- Target similar muscle groups as the Bulgarian split squat.
- Train the legs in a unilateral fashion, i.e. one leg at a time.
Let’s have a look at what the Bulgarian split squat does.
Muscles Used In Bulgarian Split Squats
Research shows that the muscles worked in a Bulgarian split squat are:
- Quadriceps
- Hamstrings
- Hip Adductors
- Glutes (Gluteus maximus, medius, and minimus)
- Calves (Gastrocnemius, soleus)
Therefore, when we select an alternative to the Bulgarian split squat, we want to look for similar musculature variations.
Some variations we’ll discuss below may have greater activation in one area over another (i.e. use more glutes than quads), so you can pick the variation that best suits your training goals.
Trains The Legs Unilaterally i.e. One Leg At A Time
A key advantage of Bulgarian split squats is that they train your legs one at a time. This is crucial for developing single-leg strength and working on muscular imbalances.
Whether you are training the left leg forward or the opposite leg forward, the other leg will be placed in a different plane.
This is an important consideration when selecting a substitute for the Bulgarian split squat, as exercises that place both feet on the same plane (like a barbell squat or deadlift) will NOT be a good alternative.
The Bulgarian split squat and its alternatives are great squat exercises if you experience low back pain.
Who Should Do Bulgarian Split Squat Alternatives?
While the Bulgarian split squat is a great single-leg exercise, you might want to switch it up for a couple of reasons.
The main reason is that you can only get so far with Bulgarian split squats if strength is your goal. There is a balance component to the exercise, which can limit how heavy you can go. Grip can also be a limiting factor.
Another reason to add in some alternatives is for variety. It can get boring doing the same exercises over and over. And if you don’t switch anything up, you’ll end up slowing your progress to a halt.
How Does A Split Squat Compare To A Lunge? Bulgarian Split Squat vs Lunge: Differences, Pros & Cons
Why Should the Bulgarian Split Squat Be Alternated Out?
First and foremost, you should definitely switch to a different exercise if Bulgarian split squats cause pain. Split squats can be a lot of the knees and hips. There is a difference between the burn in a muscle and the pain of an injury, and it's important to know that distinction.
Read more: 9 Best Barbell Hip Thrust Alternatives
How To Program the Substitution of a Bulgarian Split Squat in a Workout
In general, a Bulgarian split squat is a secondary strength exercise for the legs. I will usually program them for sets for 3-4 sets of 8-12 reps/per leg, usually toward the middle and especially the end of the workout (as a burnout).
If you’re trying to get stronger, make sure to do the strength work of your programming FIRST. Bulgarian split squats will annihilate your legs if you do them first, not leaving you with much energy for your other lifts.
If you need other ideas for leg exercises, check out Compound Leg Exercises That Should Be In Every Program
9 Best Bulgarian Split Squat Alternative
1. Front Foot Elevated Split Squat
The front foot elevated split squat can be considered a reversed Bulgarian split squat.
During the regular Bulgarian split squat, the rear foot is elevated to load the front leg more and keep the center of gravity near the front of the foot, which targets the quads and glutes more.
During the front foot elevated split squat, the front foot is elevated so that the pressure is closer to the heels of the front foot and, therefore, load into the heels a bit more. This emphasizes the hamstrings and hip adductors, which are the groin muscles.
How To Do It
- Choose an object to elevate the feet about 6 to 12 inches off the ground
- Put the front foot on top of the box
- Hold on to a pair of weights such as dumbbells or kettlebells, or hold no weight at all
- Keep the back flat, and shoulders, hips, and back knee in a vertical line
- Maintain a vertical shin angle of the front leg
- Descend in the split squat until your back knee almost touches the ground
- Stand back up whilst maintaining a soft bend in both knees
Pro Tip
If you are not using load, try to raise the arm opposite to your front leg and reach forward. You should be able to feel your hip muscles, such as your glutes, hamstrings, and adductors, more when you focus on rotating your pelvis forward toward the front leg.
Read more: 9 Best Leg Press Alternatives
2. Heel Elevated Split Squat
The heel-elevated split squat requires placing an object underneath the front foot's heel, such as a wedge or weight plate. This is one of my favorite single-leg exercises in general.
While you will still achieve muscle activation in the glutes and hamstrings, just like the Bulgarian split squat, this alternative exercise will target the quads more.
This is because as you elevate the heel, you will place a greater load on the front part of the foot, and therefore, the knee is going to bend further forward to a greater extent. The further the knee travels forward, the more the quads will activate.
How To Do It
- Choose an object to elevate the heels by about 1 inch
- Hold onto a pair of dumbbells or kettlebells if loading is desired
- Keep the back flat and shoulders, hips, and back knee in a vertical line
- Keep the pressure on the heel of the front foot
- Descend in the split squat until your back knee almost touches the ground
- Stand back up while maintaining a soft bend in both knees with the front knee almost straighten
Pro Tip
A wedge is better than a blocky item like a small-weight disc (5lb or 10lb plate). This is because you can feel your center of gravity across your foot better, which helps balance.
When you stand up, think about pushing away from the front. You should be able to feel your quads more. If you feel your glutes more, you’re not bending into the front knee enough.
Our Favorite Wedge
If you don’t know what I’m referring to when I say “use a wedge,” then check out these lifting wedges. These wedges can be used for the next variation as well.
3. Toe Elevated Split Squat
The toe-elevated split squat is an alternative to the Bulgarian split squat that requires elevating the toes of the front foot so that they point upwards slightly.
This places more loading onto the upper hamstring and hip adductors (inner thigh). You can use a small plate or wedge to elevate the front foot.
To do this variation, you need to have greater mobility in your ankles. If you lack ankle mobility, you’ll find that you can’t squat as deep as you would without your toe elevated. If so, I wouldn’t do this variation until you develop better ankle mobility.
How To Do It
- Choose an object to elevate the forefoot of the front foot by about ½ to 1 inch
- Hold onto a pair of dumbbells or kettlebells if loading is desired
- Keep the back flat, and shoulders, hips, and back knee in a vertical line
- Keep the pressure on the front foot more than the back foot
- Rotate your pelvis forward so that the middle of your hips point toward the front leg
- Descend in the split squat until your back knee almost touches the ground
- Allow the front shin and knee to go forward over the toes
- Stand back up whilst maintaining a soft bend in both knees
Pro-Tip
When performing this variation, you may feel your back leg bending more than a normal Bulgarian split squat. This is normal and will feel like you’re squatting “straight up and down” more rather than moving your body forward like a lunge.
It may also help to push away from the back foot more to lean the torso over the front leg.
Read more: 10 Best Front Squat Alternatives
4. Wall Reference Split Squat
A wall reference split squat is a substitute for the Bulgarian split squat that is performed by placing the rear foot into the bottom of a wall with an effort to push away from the wall slightly. This is a great way to push more of your body weight onto the front leg.
The wall reference split squat is considered a “progression” to the Bulgarian split squat. In other words, before mastering the Bulgarian split squat, you should be able to do the wall reference split squat.
It’s also a great exercise if you struggle with balance, as the rear foot against the wall helps stabilize the back leg.
How To Do It
- Put your back foot against the bottom of a wall with the toes almost touching the ground
- Gently push away from the wall with your back leg so that you load it into your front leg
- Keep the back flat, and shoulders, hips, and back knee in a vertical line
- Keep the pressure on the heels when you are at the top
- Rotate your pelvis forward so that the middle of your hips point toward the front leg
- Descend in the split squat until your back knee almost touches the ground
- Allow the front shin and knee to go forward over the feet
- Stand back up whilst maintaining a soft bend in the front knee
Pro-Tip
If you choose to load this variation, hold a weight in the arm opposite to the front leg. Otherwise, just reach forward horizontally with this arm. This will help you stay balanced during the exercise while only one foot is on the ground.
Read more: 9 Best Belt Squat Alternatives
5. Cable Zercher Split Squat
A cable Zercher split squat is a Bulgarian split squat replacement that requires using a cable machine and a straight bar handle that is rested in the crooks of your bent elbows, which are kept close to your torso.
This variation encourages you to push yourself away from the cable machine, at the same time that you’re thinking about pushing into the floor to stand up.
Because you’re pushing both “down” and “away”, this can encourage engagement in the quadriceps more compared with Bulgarian split squats.
How To Do It
- Set up a cable machine with the handle to stem from the bottom of the column
- Use a straight bar handle and hold onto it in the crooks of your bent elbow
- Keep the back flat, and shoulders, hips, and back knee in a vertical line
- Keep the pressure on the heels when you are at the top
- Rotate your pelvis forward so that the middle of your hips point toward the front leg
- Descend in the split squat until your back knee almost touches the ground
- Push up and away from the cable column as you ascend
- Stand back up whilst maintaining a soft bend in the front knee
Pro-Tip
If you’re new to this exercise, you may feel like you’re falling forward. This might also cause your heels to lift from the floor unnecessarily. If that’s the case, think about pushing through your midfoot or forefoot, and really try to feel the tension through your quads more. Start light, and do more warm-up sets than usual to get used to the new mechanics.
Read more: 9 Best Cossack Squat Alternatives
6. Barbell Split Squat
A barbell split squat is a regular split squat with both feet on the ground and the barbell on the back.
The barbell split squat is a good Bulgarian split squat alternative to lift more weight and improve single-leg strength.
This is because, with both feet on the ground (rather than one foot elevated), you can typically use about 10-15% more weight than compared with Bulgarian split squats.
How To Do It
- Put a barbell on top of your traps with your shoulder blades pinched back and elbows pointed down
- Keep the back flat, and shoulders, hips, and back knee in a vertical line
- Take a deep breath through your nose into your core and brace tight
- Rotate your pelvis forward so that the middle of your hips point toward the front leg
- Descend in the split squat until your back knee almost touches the ground
- Keep your shins roughly vertical and pressure over midfoot and ascend
- Stand back up whilst maintaining a soft bend in the front knee
Pro-Tip
To balance better under heavier weight, make sure your back foot points forward or slightly inwards towards the front foot (slightly pigeon-toed). You’ll want to avoid flaring the back foot outwards.
As well, if you’re doing this exercise to go heavy, be careful that your back knee doesn’t ‘smash’ into the floor. You can place a small mat under your knee in case this happens.
Read more: 9 Best Hack Squat Alternatives
7. Contralateral Loaded Split Squat
A contralateral loaded split squat is a Bulgarian split squat alternative where you hold a load on the arm opposite to the front leg.
Since you’re only holding a weight in one arm, you will feel more off-balanced compared to usual. This will force you to engage your core muscles to a greater extent and smaller stabilizing muscles in your hips and glutes.
The contralateral loaded split squat should only be done if you’ve mastered the Bulgarian split squat, as it’s considered a more advanced progression.
How To Do It
- Get yourself into a split stance with your front foot flat and back foot on your toes
- Hold onto a dumbbell, kettlebell, or another load on the arm opposite to your front leg
- Rotate your pelvis forward so that the middle of your hips point toward the front leg
- Descend in the split squat until your back knee almost touches the ground
- Keep your shins roughly vertical and pressure over heels
- Stand back up whilst keeping your knees slightly bent at the top
Pro-Tip
Allow the knees to go forward more if you want to focus more on the quads, or keep the shin vertical if you want to feel the tension on the upper hamstrings and glutes. Keep the pressure more on your heels.
Related Article: 9 Bulgarian Split Squat Progression (From Basic to Advanced)
8. Ipsilateral Loaded Split Squat
An ipsilateral loaded split squat is a Bulgarian split squat substitute where you hold a load on the arm on the same side as the front leg.
This variation is similar to the one I just explained. However, the hand that holds the load differs.
Whether you load on the ipsilateral side or the contralateral side depends on what muscle groups you want to work on more. The contralateral side targets the hamstrings and adductors more, which may be more beneficial if you want to improve deadlift strength. Loading the contralateral side is easier than the ipsilateral side as it is easier to balance on your front foot.
Whereas the ipsilateral loading targets the tension onto the quadriceps, gluteus maximus, and hip abductors more, which may be more beneficial if you want to improve squat strength more.
How To Do It
- Get yourself into a split stance with your front foot flat and back foot on your toes
- Hold onto a dumbbell, kettlebell, or other loads on the arm that is on the same side as your front leg
- Descend in the split squat until your back knee almost touches the ground
- Keep your shins roughly vertical and pressure over heels
- Stand back up whilst keeping your knees slightly bent at the top
Pro Tip
One tip that I’ve found that really helps with balance is to think about “curling” or “clawing” the ground with my feet. You should feel like you’re actively gripping the floor with your toes as you’re squatting down. This squat cue can be used in combination with keeping your eyes fixed on an object in front of you to enhance your stability and balance.
Read more: 8 Best Pistol Squat Alternatives
9. Cossack Squat
A Cossack squat is a more hip-dominant variation of a split squat, meaning there will be more engagement around the glutes, hamstrings, and adductors. The focus of a lateral split squat is sideways instead of forward and backward.
One of the downsides to this exercise is that it requires a lot of flexibility in the groin and inner thigh. So try this movement with just your body weight first before moving into the loaded variation.
How To Do It
- Get yourself into a wide stance with feet pointed forward
- Hold onto a dumbbell, kettlebell, or another load on one arm, and allow it to hang in front of your hips
- Descend by pushing your hips backward and sideways to the side opposite to the loaded arm
- Allow the load to reach the opposite foot
- Keep the shin of the side you moved your hips toward, vertical
- Push away through your heels and reach back toward the center
Pro-Tip
The Cossack squat is often used as a warm-up exercise for other movements like the squat and sumo deadlift, or any other exercise that requires the adductors (inner thigh) to be engaged. I don’t actually recommend loading this movement too heavily. If that’s your goal, I would use the barbell split squat instead.
Read more: 5 Best Box Squat Alternatives
Frequently Asked Questions
Is the Bulgarian split squat necessary?
The Bulgarian split squat is a good addition to any lower body routine. This unilateral exercise primarily targets the quadriceps, hamstrings, and glutes, offering many benefits. By engaging stabilizer muscles, it enhances balance and functional strength. Moreover, compared to traditional squats, it exerts less pressure on the lower back and knees, making it a suitable alternative for those with related concerns.
Are Bulgarian squats for glutes or quads?
The Bulgarian split squat targets both the glutes and the quads. While maintaining an upright torso emphasizes the quadriceps, a slight forward lean and deeper lunge accentuate gluteal activation. Additionally, the exercise strengthens the hamstrings and challenges the core, making it a comprehensive choice for holistic leg development and balance enhancement.
Can you grow glutes without Bulgarian split squats?
You can effectively develop and grow your glutes without incorporating Bulgarian split squats into your routine. While the Bulgarian split squat is a valuable exercise for targeting the glutes, but other exercises, such as reverse lunges, hip thrusts, and deadlifts, can contribute equally to gluteal growth.
Just have dumbbells? Start here! Best Dumbbell Leg Workout: 15 Exercises For Strength & Size
Final Thoughts
Bulgarian split squats are a popular exercise for targeting key muscles of the lower body, including the:
- Quadriceps
- Hamstrings
- Hip adductors
- Glutes
- Calves
But like any exercise, it's pivotal to incorporate variations for a rounded and dynamic workout and to potentially bypass any stagnation in your fitness journey.
From the Front Foot Elevated Split Squat, which emphasizes the hamstrings and hip adductors, to the Barbell Split Squat for those who wish to intensify their unilateral leg training, ample alternatives align with the Bulgarian split squat principles.
Notably, each of these alternatives can specifically target and activate different lower body areas, offering tailored benefits.
So, whether you're seeking variety, want to address a specific muscle group, or are simply looking for a Bulgarian split squat alternative that respects your body's unique needs, the nine alternatives discussed here are a solid starting point.
Other Lower Body Exercise Alternatives
Check out our other articles that discuss alternatives to popular leg exercises:
- 10 Best Deadlift Alternatives
- 9 Best Romanian Deadlift Alternatives
- 17 Best Leg Curl Alternatives
- 17 Sissy Squat Alternatives
- 7 Wall Ball Alternatives
- 10 Best Box Jump Alternatives
About The Author: Norman Cheung ASCC, British Powerlifting Team Coach
Norman Cheung is a powerlifting, and accredited strength and conditioning coach under the UKSCA. He has been coaching powerlifting since 2012 and has been an IPF Team GB coach since 2016. He has experience coaching various lifters, from novices to international medallists and international university teams. Alongside coaching, he takes interest in helping powerlifters take their first step into coaching. He currently runs his coaching services at strongambitionscoaching.com
