9 Bulgarian Split Squat Alternatives For Bad Knees

Chances are you’re here because you have one of these 3 issues with squats or Bulgarian split squats:

• Poor balance
• Limited hip mobility
• Bad knees

As a personal trainer for over 3 decades, I often work with people who like to do alternatives for one of those 3 reasons.

As a result, they aren’t able to do the Bulgarian split squat with proper form.

Fortunately, I’ve got a number of alternative exercises that I’ve been using for decades to provide the same unilateral benefits without the balance requirements. 

In this article, I’ll lay out those 9 best Bulgarian split squat alternative exercises.

First though, let’s delve into the history of the Bulgarian split squat, consider its benefits and find out how to do it with optimized form.

What is the Bulgarian split squat?

The Bulgarian split squat is a lower body exercise that is believed to have originated in Bulgaria, where it was commonly used by weightlifters and other athletes to build strength and power in the legs.

The exercise is similar to a traditional squat, but involves elevating one foot behind the body to place more emphasis on the front leg.

While the exact origins of the Bulgarian split squat are unclear, it is believed to have been popularized in the United States in the 1990s by Bulgarian weightlifting coach Ivan Abadjiev.

Abadjiev was known for his innovative training techniques, and he introduced the Bulgarian split squat as a way to help his athletes build strength and power in the legs.

Since then, the Bulgarian split squat has become a popular exercise in the fitness industry, and is often used by athletes, bodybuilders, and fitness enthusiasts to build lower body strength and improve athletic performance.

The exercise is also used by physical therapists and rehabilitation specialists to help patients recover from lower body injuries and improve mobility.

What are the benefits of the Bulgarian split squat?

• Increased Lower Body Strength: The Bulgarian split squat is a challenging exercise that targets the muscles of the lower body, including the quads, glutes, and hamstrings.
  
  By performing this exercise regularly, you can increase your lower body strength, which can improve your athletic performance and help with everyday activities such as walking, climbing stairs, and lifting objects.

• Improved Balance and Stability: This exercise requires balance and stability, as it is performed on one leg. By incorporating this exercise into your workout routine, you can improve your balance and stability, which can help reduce your risk of falls and injuries.

• Increased Flexibility: The Bulgarian split squat can also help improve your flexibility, particularly in the hip flexors and quads. By performing this exercise regularly, you can increase your range of motion and reduce your risk of muscle imbalances and injuries.

• Improved Core Strength: The Bulgarian split squat also requires a strong core, as it is important to maintain proper form and stability throughout the exercise. It can strengthen your core muscles, which can improve your posture, balance, and overall fitness.

Who may not be able to do the Bulgarian split squat?

While the Bulgarian split squat is generally considered a safe and effective exercise, it may not be appropriate for everyone. Here are some factors to consider:

• Balance and Stability: The Bulgarian split squat requires a significant amount of balance and stability, as it is performed on one leg. If you have poor balance or stability, or if you have a history of falls or injuries, the Bulgarian split squat may not be appropriate for you.

• Mobility Issues: The Bulgarian split squat requires a significant amount of hip and knee mobility, as the front leg is bent at a 90-degree angle. If you have limited mobility in your hips or knees, or if you have a history of joint pain or injuries, the Bulgarian split squat may be too difficult or painful to perform.

• Body Weight: The Bulgarian split squat is a challenging exercise that requires a significant amount of strength and stability. If you are significantly overweight or obese, or if you have a high risk of joint or muscle injuries, the Bulgarian split squat may not be the best choice.

• Beginner or Novice Fitness Level: If you are new to fitness or strength training, or if you have not exercised regularly in some time, the Bulgarian split squat may be too challenging to perform safely and effectively. 

How to do the Bulgarian split squat

The Bulgarian split squat can be done with a barbell across your shoulders or by holding dumbbells in your hands.

I prefer the dumbbells, as it removes the spinal compression that occurs when you load weight on your back.

1. Stand facing away from a bench or raised platform, with your feet hip-width apart.Hold a pair of dumbbells at your sides. 
2. Place one foot on the bench or platform behind you, with your toes pointing down and your heel lifted.
3. Take a long step forward with your other foot, and position it about 2-3 feet in front of the bench or platform.
4. Lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
5. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
6. Pause for a moment at the bottom of the movement, then push through your front foot to rise back up to the starting position.
7. Repeat the movement for the desired number of repetitions, then switch legs and repeat the exercise on the other side.

Personal trainer tips:

• Keep your chest up and your back straight throughout the movement, to maintain proper form and avoid straining your back.
• Make sure your front knee is in line with your ankle, and you work through a full range of motion. 
• Use a light weight to start, and focus on proper form and technique before increasing the weight.
• Engage your core muscles throughout the movement, to maintain stability and balance.

Bulgarian split squat muscles used

Primary muscles used:

• Quads
• Glutes
• Hamstrings
• Calves

Secondary muscles used:

• Lower back
• Erector Spinae
• Abs

Equipment needed for these exercises

9 exercises that replicate the same movement pattern

1. Wall reference split squat

Equipment needed for the wall reference split squat:

• Dumbbells

SMRFT Nüobell 80LB Adjustable Dumbbells

These are the dumbbells we recommend for ‘most people’.

We have spent over 50 hours of research and compared over 100 dumbbells. Adjustable dumbbells make sense for most home gyms as they save space.

The Nüobell dumbbells go all the way to 80lbs per hand. This means they are much more versatile than most 50lbs adjustable dumbbells. You can use these for heavy shrugs, squats and bench press etc.

The main reason they are the top pick is because of their shape. They actually feel like real dumbbells and are not awkward to lift like some others.

Check the price here

How to do the wall reference split squat:

1. Stand with your back facing a wall, and your feet shoulder-width apart and a pair of dumbbells in your hands.
2. Take a long step forward with one foot, and position it about 2-3 feet in front of the wall.
3. Place the toes of your back foot against the wall, with your heel lifted.
4. Lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
5. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
6. Pause for a moment at the bottom of the movement, then push through your front foot to rise back up to the starting position.
7. Repeat the movement for the desired number of repetitions, then switch legs and repeat the exercise on the other side.

Wall reference split squat muscles worked:

• Quadriceps
• Glutes
• Hip adductors
• Hamstrings

2. Front leg elevated split squat

Equipment needed for the front leg elevated split squat:

• Dumbbells

How to do the front leg elevated split squat:

1. Stand facing a platform that is 6-12 inches high, with your feet hip-width apart and a pair of dumbbells held at your sides. 
2. Assume a staggered stance and place your front foot on the platform.
3. Lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
4. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
5. Pause for a moment at the bottom of the movement, then push through your front foot to rise back up to the starting position.

Front leg elevated muscles worked:

• Quadriceps
• Glutes
• Hip adductors
• Hamstrings

3. Heel elevated split squat

Equipment needed for the heel elevated split squat:

• Heel wedge, weight plate, or block
• Dumbbells

How to do the heel elevated split squat:

1. Stand with your feet shoulder-width apart, and place the ball of one foot on an elevated surface, such as a weight plate, block, or heel wedge.
2. Take a long step forward with your other foot, and position it about 2-3 feet in front of the elevated surface.
3. Lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
4. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
5. Pause for a moment at the bottom of the movement, then push through your front foot to rise back up to the starting position.

Heel elevated split squat muscles worked:

• Glutes
• Hamstrings
• Quadriceps

4. Cable Zercher split squat

Equipment needed for the cable Zercher split squat:

• Cable machine

How to do the cable Zercher split squat:

1. Attach a straight handle to a cable machine and set the pulley at its lowest position.
2. Stand facing the cable machine, about two feet in front of it, with your feet shoulder-width apart.
3. Hold the cable handle in the crook of your bent elbows.
4. Take a long step back with your left foot and raise the heel so you are resting on the toe.
5. Lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
6. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is just above the ground.
7. Pause for a moment at the bottom of the movement, then push through your front foot to return to the starting position.

Cable Zercher split squat muscles worked:

• Quadriceps
• Glutes
• Hip adductors
• Hamstrings

5. Cossack squat

Equipment needed for the cossack squat:

• Kettlebell

How to do the cossack squat:

1. Begin by standing with your feet wider than shoulder-width apart, with your toes pointing outwards. Hold a kettlebell at chest level, keeping it close to your body.
2. Shift your weight onto the right leg, and move into a side lunge. Lift the left toe so that you are resting on the heel. 
3. Begin lowering your body down towards the ground by bending the right knee, while keeping the left leg straight.
4. Continue lowering your body until your thigh is parallel to the ground, and your other foot is fully extended to the side.
5. Pause for a moment at the bottom of the movement, then push through your right foot to rise back up to the starting position.

Cossack squat muscles worked:

• Hip adductors
•  Glutes
•  Quadriceps
• Hamstrings

6. Unilateral leg press

Equipment needed for the unilateral leg press:

• 45-degree leg press machine

How to do the unilateral leg press:

1. Begin by selecting a weight that is appropriate for your fitness level, and adjust the seat so that your back is comfortably supported.
2. Sit down on the leg press machine and position one foot on the platform, with your knee bent at a 90-degree angle.Place the other foot on the floor. 
3. Push the platform away from you using only the foot that is on the platform, until your leg is almost fully extended.
4. Pause for a moment at the end of the movement, then slowly lower the platform back down to the starting position.

Unilateral leg press muscles worked:

• Quadriceps
• Glutes

7. Barbell split squat

Equipment needed for the barbell split squat:

• Barbell

Rogue Ohio Cerakote Bar

This is the bar that we recommend for ‘most people’.

We have spent over 120 hours of research and tested over 100 barbells.

It is affordable but comes with some high specs. The Rogue Work Hardening and 190k PSI tensile strength mean the bar will last a lifetime in a home gym.

It is a multi-purpose bar with a 28.5mm diameter shaft and composite bushings in the sleeves. This means it’s balanced for heavy slow bench presses but you can also perform snatches and fast overhead lifts.

Check the price here

How to do the barbell split squat:

1. Begin by standing with your feet shoulder-width apart, with a barbell resting on your upper back.
2. Take a long step forward with one foot, and position it about 2 feet in front of the other foot.
3. Lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
4. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is just above the ground.
5. Pause for a moment at the bottom of the movement, then push through your front foot to rise back up to the starting position.

Barbell split squat muscles worked:

• Quadriceps
• Glutes
• Hip adductors
• Hamstrings

8. Leg extension

Equipment needed for the leg extension:

• Leg extension machine

How to do the leg extension:

1. Sit down on the machine and place your feet under the leg pad, with your knees bent at a 90-degree angle.
2. Grip the handles on the side of the machine for support, and begin to extend your legs, lifting the weight towards the ceiling.
3. Continue lifting the weight until your legs are almost fully extended, and hold the position for a brief moment.
4. Slowly lower the weight back down to the starting position, stopping just short of your feet touching the weight stack.

Leg extension muscles worked:

• Quadriceps

9. Lunges

Equipment needed for lunges:

• Dumbbells

How to do lunges:

1. Stand with your feet hip-width apart, and a pair of dumbbells held at your sides..
2. Take a large step forward with one foot, and lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
3. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
4. Pause for a moment at the bottom of the movement, then push through your front foot to rise back up to the starting position.

Lunges muscles worked:

• Quadriceps
• Glues
• Hamstrings

Bulgarian split squat alternatives: The bottom line

While the Bulgarian split squat does a good job of unilaterally working the quads, glutes and hamstrings, it also requires a good deal of balance and mobility.

For those who are less steady on their feet, there are plenty of effective alternatives. 

Try out each of the exercises described and identify the 2 or 3 that work best for you.

If you want even more similar exercise ideas, also check out our (regular) split squat alternatives.

Then add the alternatives you like to your lower body workout routine.

I suggest doing a couple of unilateral exercises after a compound bilateral move like a barbell or cable squats. 

In time, you’ll build the necessary strength and balance to progress to full Bulgarian split squats.