Do Not Move Through Pain

These alternatives are not alternatives you should be using if you are having pain whilst performing the Bulgarian split squat. If you are having pain while performing the bulgarian split squat it is very likely that you will have pain while performing these exercises as they are all single leg squat exercises. Training through pain will only make your injury worse, so find exercises in different movement patterns (hinging, pushing, pull etc) that cause zero pain. These alternatives intentionally move through the same movement pattern as the Bulgarian split squat with nuances that I will discuss for each individual exercise.

Alternative for Regression

The Bulgarian split is a very advanced exercise, it requires strength and balance just to be able to perform it at bodyweight, let alone with external load. For beginners and some intermediate individuals it will be too challenging and a regression will be required. The DB Squat in lunge is a perfect regression to the Bulgarian split squat as it both shortens the range of motion of the movement and is far more stable due to the back foot being planted on the floor.

Equipment Required for Bulgarian Split Squat

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Alternative for Strength Training

The Bulgarian split squat puts us in a position that can be difficult to perform strength training in. Strength training requires us to lift weights that are heavy. this makes both finding the position of the Bulgarian split squat with heavy weights challenging and performing the repetitions also. The Bulgarian split squat often takes us to our end range of motion while at the same time challenging our balance, loading this with near maximal weights drastically increases the chance of injury, hence why the Bulgarian split squat should not be used for strength work.

The barbell squat lunge is my favourite single leg strength work exercise, unlike the Bulgarian split squat, it does not take us to our end range of motion and has both feet planted on the floor and therefore in a much more stable position. These factors make the barbell squat in lunge much more strength training friendly, this however should never mean slamming the knees into the floor to get out some extra repetitions as I have seen many times.

Alternative For Novelty

Sometimes we search for alternative exercises for no other reason than novelty and fun. This is completely normal, you should never just rinse and repeat the same training sessions over and over again never changing the exercises you are using, otherwise you will just get bored and demotivated. If you have been using the Bulgarian split squat for an extended period of time and are looking for a novel alternative, the B-Stance Squat could be an excellent option. It is a very challenging exercise, just like the Bulgarian split squat and it needs to be performed with precision and control.

Alternative for Quad Dominant

For those who are looking to build strength in the knee and the quadriceps for sports performance purposes and are tired of using the Bulgarian split squat or are looking for something more specific the DB quad dominant reverse lunge would be an excellent option. This exercise should be done with lighter weights than the Bulgarian split squat, it is a movement that requires a great deal of balance and strength to perform correctly so make sure you are ready for a challenge.

Alternative for Rehabilitation / Without Weights

For individuals who are looking to stabilise the knee joint after an injury and feel that the Bulgarian split squat is too aggressive then the single leg step up could be a good exercise choice. The step up is still a difficult exercise, so make sure you have discussed your training programme with your physiotherapist. The step up in the video is performed on a high box, I recommend starting on a much lower box in order to avoid jumping onto the box with the floor on the floor. The step up or step down is also a brilliant holiday training option for targeting the squat as it requires no weights.