5 Best Barbell Single Leg Split Squat Alternatives for Quad Strength

The Barbell Single Leg Split Squat is done standing with a barbell.

Original Exercise: Barbell Single Leg Split Squat

Barbell Single Leg Split SquatPlay demonstration
Primary muscle
Quads
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Glutes, Hamstrings, Calves

How to perform Barbell Single Leg Split Squat
  1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
  2. Take a large step forward with one leg, keeping your torso upright.
  3. Lower your body by bending your front knee and hip, while keeping your back leg straight.
  4. Continue lowering until your front thigh is parallel to the ground.
  5. Pause for a moment, then push through your front heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.
Filter Barbell Single Leg Split Squat alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Barbell Single Leg Split Squat FAQ

What muscles does Barbell Single Leg Split Squat work?

The movement primarily targets the quadriceps through knee extension while also engaging the glutes and hamstrings for hip stability. It recruits core and hip stabilizers to control pelvic position and balance during the unilateral load.

What is the best bodyweight alternative to Barbell Single Leg Split Squat?

The bodyweight Bulgarian split squat is the top alternative, place your rear foot on a bench and lower until the front thigh is near parallel. Cue an upright torso and drive through the front heel to maximize quad activation while limiting spinal load.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.