Training Without Pain

It is really important for those reading this article to never be training through pain. All of these possible alternatives to the Bulgarian split squat should be discussed with a physiotherapist beforehand. These exercises are not rehabilitation exercises that aim to help ease your knee pain.

Training Around Pain

We should always be moving in some way, especially when facing an injury or pain, immobilisation is never the answer. This doesn’t mean we should be moving through positions that cause pain, but finding exercises that can be done which do not cause pain and do not cause pain after exercise either. This is known as training around pain, moving in ways which are beneficial in terms of training but do not cause pain.

Squat Exercises As Alternatives Bulgarian Split Squat

Squat exercises are likely to cause pain as they move through the same movement pattern as the Bulgarian split squat. That being said, the Bulgarian split squat has a very aggressive range of motion and requires a lot of stability from the knee. So you may find that these variations which have shorter ranges of motion cause no knee pain. Talk through these with your physiotherapist and see which ones do not cause pain. If they do not cause pain then feel free to use them in your training programme. As the range of motion is shortened, the adaptation will not be the same as the Bulgarian split squat, but this cannot be avoided as it is likely moving through this aggressive range of motion which is aggravating the knee.

Hinge Exercises As Alternatives To Bulgarian Split Squat

The hinge requires a minimal amount of knee flexion, this means that it is far less likely to aggravate the knee in comparison to the Bulgarian split squat. If all squatting variations are causing knee pain then the hinge can be a great alternative. It by no means replaces the squat as they are very different movements but it does allow you to continue to strengthen the lower body while your knee is recovering.

Glute Exercises As Alternative To Bulgarian Split Squats

Glute exercises have the same advantage as hinge exercises in that they do not move the knee through an aggressive range of motion, even though there is a great deal of knee flexion. These exercises will again target different parts of the lower body than the squat movement pattern but will allow you to find ways to train through the knee pain.