Bulgarian Split Squat alternatives
The best alternative to the Bulgarian Split Squat is the Barbell Split Squat: both hands share one bar, so you can load the most weight and add it in small jumps.
The Bulgarian Split Squat is a single-leg squat: one leg doing most of the work at a time, which builds the quads and glutes and evens out the sides. Every swap below keeps that movement and the same main muscle, so it can take the Bulgarian Split Squat’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Bulgarian Split Squat alternatives with dumbbells
Dumbbell Step-up
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.
Bulgarian Split Squat alternatives with your bodyweight
Walking Lunge
No equipment needed; make it harder with a slower lowering or a pause at the hardest point.
Forward Lunge
Just your bodyweight, so you can do it anywhere and add reps as you get stronger.
Bulgarian Split Squat alternatives with resistance bands
Band Step-up
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag.
Band Step-up Expanded
A band version for home or travel; choke it shorter to make it harder.
Bulgarian Split Squat alternatives on a machine
Lever Horizontal One Leg Press
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter. Here, one leg at a time evens out the sides and needs far less weight.
Bulgarian Split Squat alternatives with a barbell
Barbell Split Squat
Both hands share one bar, so you can load the most weight and add it in small jumps.
Barbell Lateral Lunge
A barbell version you can load heavy and track week to week.
Bulgarian Split Squat alternatives with a kettlebell
Kettlebell Pistol Squat
The weight sits off-centre from the handle, which adds grip and stabiliser work.
Kettlebell Lunge Pass Through
One kettlebell is enough, which makes it an easy swap at home.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Bulgarian Split Squat. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Bulgarian Split Squat, step by step →
Questions
What is the best alternative to the Bulgarian Split Squat?
The Barbell Split Squat is the closest swap: it’s the same single-leg squat and trains the same quad. Both hands share one bar, so you can load the most weight and add it in small jumps.
What can I do instead of the Bulgarian Split Squat at home?
Walking Lunge, Forward Lunge, Band Step-up and Band Step-up Expanded all work with little or no equipment and keep the same movement: one leg doing most of the work at a time, which builds the quads and glutes and evens out the sides.
What muscles should a Bulgarian Split Squat alternative work?
The Bulgarian Split Squat works your quads, glutes and hamstrings. A good substitute keeps the movement the same, one leg doing most of the work at a time, which builds the quads and glutes and evens out the sides, so the same muscles do the work even if the equipment changes.
Can I replace the Bulgarian Split Squat completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Bulgarian Split Squat. Switching back and forth every session makes progress harder to see.
Track Bulgarian Split Squat in SPLYT
Bulgarian Split Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.