The Bulgarian split squat is one of the best exercises going for building and strengthening your legs while improving balance and stability. What sets it apart from most lower-body work is that it’s unilateral, training one leg at a time, which makes it one of the better tools for evening out a side-to-side strength imbalance.
As much as I like it, the Bulgarian split squat isn’t the only way to get those results, and for a lot of lifters it isn’t even the best way. The balance demand can cap how much you load the legs, you need a bench or something to prop your back foot on, and if you’re chasing one specific muscle there are exercises that target it more directly.
Below are the 10 Bulgarian split squat alternatives I’d actually program. For each one I cover why it earns a spot, how to perform it, and a few cues to get it right. Whether you train at home with a pair of dumbbells or you’ve got a full rack of machines, there’s an option here that fits.
Table of Contents
- 1 The 10 Best Bulgarian Split Squat Alternatives
- 2 Reasons to Choose a Bulgarian Split Squat Alternative
- 3 Muscles Worked by Bulgarian Split Squats
- 4 Bulgarian Split Squat Alternatives: FAQs
- 5 Key Takeaways
- 6 Other Alternative Exercises
- 6.1 The 10 Best Leg Extension Alternatives
- 6.2 The 10 Best Romanian Deadlift Alternatives
- 6.3 The 9 Best T-Bar Row Alternatives
- 6.4 The 8 Best Ab Rollout Alternatives
- 6.5 The 10 Best Front Squat Alternatives
- 6.6 The 8 Best Incline Bench Press Alternative
- 6.7 The 8 Best Hammer Curl Alternatives
- 6.8 The 10 Best Dumbbell Pullover Alternatives
- 6.9 The 9 Best Leg Press Alternatives
- 6.10 The 10 Best Box Jump Alternatives
- 6.11 The 10 Best Bent Over Row Alternatives
- 6.12 The 10 Best Lying Leg Curl Alternatives
- 6.13 The 9 Best Seated Cable Row Alternatives (2023)
- 6.14 The 10 Best Glute Bridge Alternatives
- 6.15 The 10 Best Overhead Press Alternatives
The 10 Best Bulgarian Split Squat Alternatives
- Lunges
- Single-Leg Leg Press
- Leg Extensions
- Smith Machine Split Squats
- Back Squats
- Front Squats
- Hip Thrusts
- Step-Ups
- Split Squats
- Hack Squats
1. Lunges
When to Perform Lunges
Lunges are my go-to swap because they keep the unilateral, single-leg quality of the Bulgarian split squat while being far more forgiving on balance. There’s a whole family of them too: walking, forward, and reverse lunges, all of which you can load with a barbell, dumbbells, or kettlebells. If you want even more options, our list of lunge alternatives covers the rest.
Like the Bulgarian split squat, your stance width changes the emphasis. A shorter step hits the quads harder; a longer step shifts the work to the glutes and hamstrings. If your balance is the thing holding your split squats back, spend a few weeks on lunges first to build the strength and coordination, and they’ll iron out any left-to-right imbalance along the way.
Lunges are a demanding compound exercise, so do them early in your session while you’re fresh.
How to Perform Lunges
- All you need is your body, but you can add resistance by holding dumbbells or kettlebells, wearing a weighted vest, or placing a barbell on your upper back.
- Grab a pair of dumbbells with a neutral grip and stand with your feet shoulder-width apart.
- Take a deep breath, then step forward with your right leg while keeping the ball of your left foot on the ground.
- Bend the right knee until it forms a 90-degree angle or the left knee touches the ground.
- Pause for 1-2 seconds, then extend your right leg and bring your left leg forward to stand up.
- Repeat this process with your left leg.
- Continue for the desired number of repetitions and sets.
In the video below from Mind Pump TV, head trainer Danny walks through how to do lunges properly.
Tips for Lunges
- Keep an upright torso and your core braced throughout.
- Don’t let the knee of your front leg drift out past your toes.
- Push through the heel of your front leg to stand up.
- Flat-soled shoes work best for this exercise.
2. Single-Leg Leg Press
When to Perform the Single-Leg Leg Press
The single-leg leg press is the alternative I reach for when I want the unilateral benefit without fighting for balance. Because the machine supports you, you can pour all your energy into the working leg instead of stabilizing, which also means less systemic fatigue and a safer way to push close to failure. If your gym doesn’t have one, our leg press alternatives have you covered.
You could just do a regular two-leg press, but since the Bulgarian split squat is a single-leg exercise, working one leg at a time keeps the comparison honest and stops a stronger leg from carrying a weaker one. Start with your weaker leg and let it set the weight and reps for both sides. This one belongs near the start of a leg session.
How to Perform the Single-Leg Leg Press
- Adjust the height of the sled so you can easily un-rack and re-rack it with a slight bend in your knee. If the back pad adjusts, set it where you feel comfortable and can reach a full range of motion.
- Add an appropriate amount of weight onto each side of the leg press.
- Sit down and lean back until your torso and head are supported by the pad.
- Place your right leg in the middle of the platform.
- Un-rack the sled by extending your right leg, then move the racking mechanisms out to the side by rotating the handles outward. Allow your left leg to remain relaxed underneath the sled.
- Take a deep breath, brace your core, and lower the sled towards your body by bending your right leg.
- Once your right leg forms a 90-degree angle, pause for 1-2 seconds.
- Exhale as you push through your right heel to bring the sled back to the starting position.
- Stop just before your right leg is fully extended.
- Repeat for the desired number of repetitions and sets.
Watch the video below from Scott Herman to see how to perform a single-leg leg press correctly.
Tips for the Single-Leg Leg Press
- Place your foot lower on the platform to bias the quads.
- Place your foot higher on the platform to hit the glutes and hamstrings more.
- Focus on driving through your heel.
- Flat-soled shoes work best for this exercise.
- Don’t lock out your leg at the top of the rep.
3. Leg Extensions
When to Perform Leg Extensions
Leg extensions are the pick when you want to isolate the quads and nothing else. They’re one of the only exercises that load the quads without pulling in the rest of the lower body, and because they’re not very fatiguing you can add quad volume without wrecking your recovery. Want more single-joint quad options? See our leg extension alternatives.
You can run them one leg at a time, which I’d recommend if you’re correcting an imbalance, and most machines use a cable so the tension stays on the quads the whole way. They also hit the rectus femoris well, since that’s the one quad muscle crossing the hip. During a squat or lunge its length barely changes, but on a leg extension your hips stay put and only the knee moves, so it gets worked through its full job. Since it’s easy on recovery, you can slot leg extensions in anywhere in your workout.
How to Perform Leg Extensions
- Adjust the back support and leg pad so the leg pad sits just in front of your ankle and your knee is at a 90-degree angle when you sit down.
- Select an appropriate weight, sit down, place your lower leg behind the leg pad, and lean back so your torso and head are supported.
- Grab the handles on each side and pull down to lock yourself into position.
- Take a deep breath, brace your core, and extend your legs to push the pad away and lift the weight stack.
- Once your legs are fully extended, pause for 1-2 seconds and squeeze your quads.
- Exhale as you lower your legs back down. Stop just before the weight stack returns to its resting position.
- Repeat for the desired number of repetitions and sets.
In the video below, Jeff Nippard shares his tips for performing the leg extension.
Tips for Leg Extensions
- Point your toes straight, inward, or outward to emphasize different areas of the quad.
- Get full extension at the top of every rep.
- Pull down on the side handles to keep your body locked in position.
4. Smith Machine Split Squats
When to Perform Smith Machine Split Squats
Smith machine split squats are the alternative for when you want to hammer the quads, glutes, and hamstrings without balance being the limiting factor. The biggest downside of the free-weight Bulgarian split squat is that your stabilizers often give out before your legs do, so you never fully tax the muscles you’re trying to train. The fixed bar path takes that out of the equation.
For an athlete, the free-weight version is arguably more useful, but if your goal is bigger, stronger legs, the stability of the Smith machine is a real advantage. Put a plate under your front foot for a front-foot-elevated version and a deeper stretch, and use the machine’s safety catches to push to failure without a spotter. It also makes a great stepping stone to the Bulgarian split squat if you’re not there on strength or mobility yet. Run it early in your workout since it’s a compound exercise.
How to Perform Smith Machine Split Squats
- Set the bar to just under shoulder level. You should be able to easily un-rack and re-rack it with a slight bend in your knees.
- Load an appropriate amount of weight on each side.
- Step under the bar and place it across your upper traps. Grab each side to keep it stable. Set up in a split stance with one leg forward and one leg back.
- Un-rack the bar by standing up and rotating it forward or backward to unlock it.
- Take a deep breath, brace your core, and start the rep by bending your front leg.
- Once your front leg forms a 90-degree angle and/or your back knee touches the ground, pause for 1-2 seconds.
- Exhale as you drive through your front heel to return to the start.
- Repeat for the desired number of repetitions and sets, then switch legs.
If you want to see how Smith machine split squats are performed, watch the video below from Critical Bench.
Tips for Smith Machine Split Squats
- Start with your weaker leg and match the reps on your stronger leg.
- Flat-soled shoes work best.
- Keep most of your weight on your front leg; the back leg should do little to no work.
5. Back Squats
When to Perform Back Squats
Back squats aren’t unilateral, but they build and strengthen the entire lower body better than just about anything else. They recruit more muscle than any other leg exercise and carry over to almost everything, from sport to daily life. If you compete in powerlifting, strongman, or CrossFit, they’re non-negotiable, and as a free-weight lift you’re never locked into a machine’s bar path. For a full rundown of what they train, see the squat muscles worked.
You can shift the emphasis with your stance, too. A close stance with toes forward leans on the quads; a wider stance with toes out brings in the glutes and hamstrings; elevating your heels increases the range of motion and hits the quads harder. Squat early in your session since it’s so demanding. No barbell? Goblet squats with a dumbbell, kettlebell, or medicine ball get the job done.
How to Perform Back Squats
- You’ll need an Olympic barbell, plates, and a squat rack.
- Set the barbell to just below shoulder height and position the safety bars just below the bottom of your squat. You should be able to un-rack and re-rack without going on your toes or over-bending your legs.
- Place the barbell on the rack, add an appropriate amount of weight to each side, and secure it with clips.
- Step under the barbell and place it across your upper traps. Retract your shoulder blades, contract your lats, and grab each side with a pronated grip to hold it in place.
- Un-rack the barbell by standing up and taking 2-3 steps backward.
- Assume a shoulder-width stance with your toes pointed slightly out.
- Take a deep breath, brace your core, and squat by pushing your hips slightly back as you bend your knees.
- Once your hips pass just below parallel and/or your knees form a 90-degree angle, pause for 1-2 seconds.
- Exhale as you drive through your heels and mid-foot to stand back up.
- At the top of the rep, squeeze your glutes, quads, and hamstrings.
- Repeat for the desired number of repetitions and sets.
In the video below, Jeff Nippard explains how to barbell back squat with good technique.
Tips for Back Squats
- Flat-soled or Olympic weightlifting shoes work best.
- Keep a neutral spine by looking straight ahead.
- Don’t let your knees cave in, especially as you stand up.
6. Front Squats
When to Perform Front Squats
Front squats give you most of what back squats and Bulgarian split squats do, but they load the quads to a much greater degree. With the bar racked on the front of your shoulders, your upper back and quads run the show. They’re highly functional and carry over beautifully to the clean & jerk and snatch, which is why CrossFitters and Olympic lifters live on them. They also ask for more shoulder, wrist, ankle, and hip mobility than most leg exercises, so dial in your front squat form before loading them heavy.
If a traditional clean grip bothers your wrists, try a cross-arm or strap grip instead. Front squats are ideal when you want to build the quads more than the glutes and hamstrings, and elevating your heels taxes them even more. Like the other squats, do them early while you’re fresh.
How to Perform Front Squats
- You’ll need an Olympic barbell, squat rack, plates, and weight clips.
- Set the rack to just below shoulder level and adjust the safety bars to your squat depth. You should be able to un-rack without going on your toes or squatting too far down.
- Place the barbell on the rack, load an appropriate amount of weight on each side, and secure it with clips.
- Stand facing the bar with your hands about shoulder-width apart. Bend your arms, bring your elbows up until they’re nearly parallel with the floor, and rest the barbell across your front delts. You should have 2-3 fingers under the bar.
- Un-rack the barbell by standing up and taking 2-3 steps backward. Assume a shoulder-width stance with your toes slightly pointed out.
- Take a deep breath, brace your core, keep your chest and elbows up, and start the rep by slightly pushing your hips back and bending your knees.
- Once your hips pass just below parallel, pause for 1-2 seconds.
- Exhale as you drive through your heels and mid-foot to stand back up. Don’t let your knees cave in.
- At the top of the rep, squeeze your quads, then repeat for the desired number of repetitions and sets.
For a front squat demonstration, check out the video from Jeff Nippard below.
Tips for Front Squats
- Elevate your heels to increase the range of motion and emphasize the quads.
- Keep your elbows up the entire rep.
- Don’t let your knees cave in, especially as you stand up.
7. Hip Thrusts
When to Perform Hip Thrusts
Hip thrusts are the alternative when your priority is glutes and hamstrings rather than quads. They directly load the posterior chain and have great carry-over to anything involving hip extension, squats and deadlifts included. The glute max is the biggest, strongest muscle in your body and drives walking, running, and jumping, so building it pays off well beyond the gym. If you want to compare it to a similar lift, our glute bridge vs hip thrust breakdown lays it out.
No barbell or hip thrust machine? Bodyweight glute bridges work the same pattern. Do hip thrusts near the start of your workout since they’re a heavy compound exercise.
How to Perform Hip Thrusts
- You’ll need an Olympic barbell, plates, weight clips, a hip thrust pad, and a flat or adjustable bench.
- Load an appropriate amount of weight on each side and secure it with clips, then place the pad in the middle of the barbell.
- Move the barbell near a flat or adjustable bench so it’s parallel to the bench.
- Sit on the floor with your upper back against the bench and your legs flat on the floor.
- Roll the barbell up to hip level and bend your legs until your feet are flat on the floor about shoulder-width apart. Grab each side of the barbell with a pronated grip to stabilize it.
- Take a deep breath, brace your core, posteriorly tuck your pelvis, then thrust your hips up and forward to raise the barbell while keeping your upper back braced against the bench.
- At full hip extension, squeeze your glutes and hold for 1-2 seconds.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions and sets.
In the video below, Bret “Glute Guy” Contreras demonstrates how to properly perform a hip thrust.
Tips for Hip Thrusts
- Your shins should be nearly vertical at the top of the rep.
- Keep your rib cage down throughout the movement.
- Drive through your heels for maximal glute recruitment.
8. Step-Ups
When to Perform Step-Ups
The step-up is a functional, single-leg compound exercise that builds lower-body strength, size, and balance. Its movement pattern is close to the Bulgarian split squat, so it trains the same muscles, but unlike a lunge it takes the rear foot out of the picture entirely and forces one leg to lift everything. That makes it excellent for correcting and preventing imbalances.
It needs almost no equipment and loads easily with a barbell, vest, dumbbells, or kettlebells, which is why athletes use it for its carry-over to running, sprinting, and jumping. It’s also easier on your spine than a loaded squat since you can hold dumbbells at your sides instead of a bar on your back. Start with bodyweight and run step-ups near the beginning of your workout.
How to Perform Step-Ups
- You’ll need a box or flat bench plus dumbbells or kettlebells.
- Grab a pair of dumbbells with a neutral grip and stand with a shoulder-width stance facing the box or bench.
- Take a deep breath, brace your core, and place your right foot on top of the bench or box.
- Exhale as you drive through your right heel to raise your left foot off the ground and stand up on the box.
- At full extension, slowly lower your left leg back to the ground by bending your right leg.
- Bring your right leg back to the ground.
- Switch legs and repeat for the desired number of repetitions and sets.
Check out the video below from the Fit Father Project to see how to perform step-ups correctly.
Tips for Step-Ups
- Start with your weaker leg.
- Keep your core tight throughout the movement.
- Use bodyweight only until your form is dialed in, then add load.
9. Split Squats
When to Perform Split Squats
People mix up split squats and Bulgarian split squats all the time. They look similar, but one key difference makes the Bulgarian version harder: in a Bulgarian split squat your rear foot is elevated, so you balance on the front leg, while in a standard split squat your back foot stays on the ground, which makes it more stable and easier to execute. If you want a deeper comparison, see our split squat vs lunge guide.
That stability is exactly why it’s a great alternative. If balance is what’s wrecking your Bulgarian split squats, or you just want to switch things up, the split squat is the natural step down. Do it near the start of your workout while you’re fresh.
How to Perform Split Squats
- Grab a pair of dumbbells or kettlebells with a neutral grip.
- Assume a split stance with one foot forward and one foot back.
- Take a deep breath, brace your core, look straight ahead, and start the rep by bending your front leg.
- Keep going until your back knee touches the ground and your front leg forms a 90-degree angle, then pause for 1-2 seconds.
- Exhale as you drive through the heel and midfoot of your front foot to return to the start. Your back foot should stay in the same spot throughout.
- Repeat for the desired number of repetitions, then switch legs.
In the video below, E3 Rehab demonstrates how to do a split squat correctly.
Tips for Split Squats
- To bias the quads more, do front-foot-elevated split squats.
- The front foot should do almost all of the work.
- Flat-soled shoes work best for this exercise.
10. Hack Squats
When to Perform Hack Squats
Last on the list is the hack squat. Like a leg press, it lets you train the legs with minimal upper-body involvement, and since your torso is fully supported it puts less strain on your spine and asks less of your stabilizers. Because you stay fairly upright, it mimics a front squat and loads the quads hard. The built-in safety catches also let you train to failure without a spotter. For more options that train the same way, see our hack squat alternatives.
Not every gym has a hack squat machine, but if yours does, it’s well worth using. Run it near the start of your workout.
How to Perform Hack Squats
- Adjust the height of the sled so you can un-rack it with a slight bend in your knees.
- Load an appropriate amount of weight on each side of the sled.
- Step onto the platform, assume a shoulder-width stance with your toes pointed out, and place your back, shoulders, and head against the support pads.
- Un-rack the sled by lifting it and rotating the side handles to move the safety bars out of the way.
- Take a deep breath, brace your core, and start the rep by bending your knees.
- Once your knees form a 90-degree angle, pause for 1-2 seconds.
- Exhale as you drive through your heels and mid-foot to push the sled back up. Avoid locking out your knees at the top.
- Repeat for the desired number of repetitions and sets.
In the video below, Mike Israetel from Renaissance Periodization covers how to perform a hack squat and the common mistakes to avoid.
Tips for Hack Squats
- A closer, lower stance on the platform challenges the quads even more.
- A lifting belt can help with bracing, though it isn’t required.
- Flat-soled shoes are ideal for this exercise.
Reasons to Choose a Bulgarian Split Squat Alternative
Bulgarian split squats are one of the best leg exercises around, so why swap them out? A few reasons. If you do the same exercise every week and never change anything, your body has little reason to keep adapting, and a different stimulus is often what kicks off new size or strength. The balance demand also makes them a poor fit for beginners, who are better served by squats, lunges, and standard split squats first.
Beyond that, you might be working around an injury, you might not have a bench or the right equipment, or you might want to isolate one muscle the split squat spreads the work across. Most of the machine options on this list live in our roundup of the best gym machines for legs if that’s the route you’re taking.
Muscles Worked by Bulgarian Split Squats
Bulgarian split squats primarily target the quads, glutes, and hamstrings, with the core, calves, and forearms pitching in. For a deeper look, see our full breakdown of Bulgarian split squat muscles worked.
Primary
- Quads
- Rectus femoris
- Vastus lateralis
- Vastus medialis
- Vastus intermedius
- Hamstrings
- Biceps femoris short head
- Biceps femoris long head
- Semitendinosus
- Semimembranosus
- Glutes
- Gluteus maximus
- Gluteus minimus
- Gluteus medius
Secondary
- Core
- Calves
- Gastrocnemius
- Soleus
- Forearms (if holding dumbbells or kettlebells)
Bulgarian Split Squat Alternatives: FAQs
What can I do instead of Bulgarian split squats?
Any of the 10 exercises above will stand in for a Bulgarian split squat. If you want to keep the single-leg quality, go with lunges, step-ups, a single-leg leg press, or a standard split squat. If you’d rather just load the legs heavy, back squats, front squats, and hack squats do that. Pick based on your equipment and which muscles you’re chasing.
What’s the best Bulgarian split squat alternative on a machine?
The single-leg leg press is the closest machine match since it keeps the one-leg-at-a-time quality while removing the balance demand. Smith machine split squats are a strong second, letting you load the same split-stance pattern against a fixed bar path. Hack squats and leg extensions round out the machine options if you want to keep the legs working without free weights.
Are Bulgarian split squats for quads or hamstrings?
They hit the quads, glutes, and hamstrings together, and your stance decides the emphasis. A shorter, more upright stance leans on the quads; a longer stance with more forward lean brings in the glutes and hamstrings. Either way you’re training the whole lower body, core included.
Why are Bulgarian split squats so hard?
It comes down to balance. Even though it’s mainly a lower-body exercise, balancing on one leg with your rear foot elevated pulls in a lot of stabilizers, and that gets tougher the more weight you add. The good news is it’s largely a skill, so the more you practice it the easier it gets.
Key Takeaways
Pick your alternative by what you’re after. If you want to keep training one leg at a time, lunges, step-ups, the single-leg leg press, and standard split squats all do that with less balance demand. If balance was never the point and you just want to load the legs heavy, back squats, front squats, and hack squats deliver. Chasing a specific muscle? Leg extensions isolate the quads and hip thrusts target the glutes and hamstrings. You don’t need all 10. Choose the two or three that match your equipment and your goal, apply progressive overload, and keep your form clean.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
