The Bulgarian split squat is an exercise that many lifters love to hate. The love comes from the single-sided strength and the quad and glute goodness. The hate part is simple: they suck and expose every lower body weakness you have. If you’re like me, you do them anyway because the love trumps the hate a little, but not by much.
But they are not for everyone. Some lifters struggle with the setup, while others wobble through the reps because the elevated rear foot makes it look more like a circus act than a squat.
If you’re looking to improve your single leg strength without frustration, you’ve come to the right place. Here I’ll break down what makes the Bulgarian split squat effective and offer five swaps that build strength and size.
What Makes the Bulgarian Split Squat Effective?
You don’t do the Bulgarian split squat because it’s easy; you do it because it works. The move yields serious results for anyone willing to embrace the pain.
This is what makes it effective:
- Unilateral strength and balance: The Bulgarian split squat evens out strength imbalances that can throw a spanner in the works for performance in and out of the gym. Each representative demands your full attention.
- Extended range of motion: Raising the back foot allows deeper hip and knee flexion on the front leg, forcing your lower body to work harder to pull you out of the squat hole.
- Jointly friendly tax: You don’t need heavy weight to achieve a workout effect, making it ideal for people who want to protect their lower back while building strength in their legs.
- Real World Transfer: Whether you’re sprinting, jumping or stepping out of the squat hole, the BSS increases leg strength far beyond what you’ll get in the gym.
But despite all the benefits, the setup, discomfort, and balance requirements can be a deal breaker. If you are looking for an alternative without sacrificing your profits, consider the following important factors.
What you should pay attention to with an alternative
You need an alternative that replicates the mix of strength and single-leg dominance of the Bulgarian split squat.
Here’s what to look out for:
One-sided focus: A valid alternative trains your legs on one side. Doing this will ensure that the alternative improves balance, reduces strength imbalances and develops athletic performance.
Glute and Quad Involvement: The BSS is tough on both your quads and your glutes, so each replacement should hit the same muscle groups.
More stability: Let’s face it: the Bulgarian split squat setup isn’t for everyone. An alternative that eliminates the balancing act and maintains the same training effect is what you are looking for here.
Scalability: Great options allow you to adjust the pace, load or range of motion to suit your training level and goals.
5 Bulgarian Split Squat Alternatives
Here are five alternatives to the Bulgarian split squat that can make leg day easier. But only a little.
Forefoot elevated split squat
Forefoot elevated split squat variation in which the forefoot is raised on a small 2 to 4 inch platform, increasing the range of motion and stretch on the working leg. It mimics the joint angles of a BSS and provides greater stability and reduced stress on the hind legs. The forefoot elevation encourages deeper hip and knee flexion, giving your quads and glutes everything they can handle. Keep your torso upright and your front flat as you control the descent and drive through your front foot.
Sets & reps: 3-4 sets of 10-15 reps per leg.
Barbell with front reverse lunge
This reverse lunge variation involves holding a barbell in the front rack position over the shoulders, which shifts your center of gravity. This variation is easier on the knees than the Bulgarian split squat, thanks to the step back and front-rack position, which also engages your front core and the muscles that matter. It challenges your balance just like the BSS, so hold onto that barbell. Keep your elbows high, your chest up and your shoulders down. Don’t rush the setup or lunge, and push through with your front foot to return to the starting position.
Sets & reps: 3 sets of 6-8 reps per leg.
Trap bar split squat
You perform the trap bar split squat while holding a trap bar with a neutral grip. It keeps the load centered and low, reducing strain on the low back and balance. This setup allows for heavy loading, but has a downside: some individuals may have difficulty achieving full hip extension due to bar interference with the hind leg. Keep your torso upright and lower straight down until your back knee is hovering just above the floor.
Sets & reps: 3-4 sets of 8-12 reps per leg.
Zercher split squat
The Zercher split squat involves holding the barbell in the crook of your elbows, challenging your core, posture and legs at the same time. The Zercher position shifts the load forward, increasing tension in the core and upper back, while requiring an upright upper body. These factors make it quad-dominant and balance-friendly. Hold the bar firmly, keep your chest up and your shoulders down, brace your core and descend in a controlled manner.
Sets & reps: 3 sets of 8 reps per leg.
Hatfield split squat
You perform the Hatfield split squat using a safety squat bar, with your hands gripping a power rack or support bars for extra stability. The increased stability allows you to concentrate on the depth and loading of the working leg. It’s great for increasing the size and strength of the quads and glutes, fixing balance problems, or when shoulder problems are keeping you from regularly performing barbell squats. Only use enough support to stay stable, rather than pulling yourself up.
Sets & reps: 3-4 sets of 10-12 reps per leg.
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