10 Best Barbell Single Leg Split Squat Alternatives for Quad Strength

The Barbell Single Leg Split Squat is done standing with a barbell. Ranked closest by our scoring: the Bodyweight Walking Lunge, the Alternate Leg Diagonal Bound and the Scissors Jump.

Updated Ranked by our 12-factor similarity model How it works

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.
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Ranked Barbell Single Leg Split Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Single Leg Split Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Walking Lunge

    1. Bodyweight Walking Lunge

    63% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the quads with bodyweight alone.

    How to perform this exercise
    1. Begin standing with your feet shoulder width apart and your hands on your hips.
    2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
    3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
    4. Step forward with your rear foot, repeating the lunge on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Single Leg Split Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  2. Alternate Leg Diagonal Bound

    2. Alternate Leg Diagonal Bound

    60% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. Repeat the sequence with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Single Leg Split Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  3. Scissors Jump

    3. Scissors Jump

    59% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
    4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Single Leg Split Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  4. Split Jump

    4. Split Jump

    59% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot.
    3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    4. As you jump, bring your feet together, and move them back to their initial positions as you land.
    5. Absorb the impact by reverting back to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Single Leg Split Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  5. Crossover Reverse Lunge

    5. Crossover Reverse Lunge

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the glutes rather than the quads.

    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  6. Box Jump Down With One Leg StabilizationPlay demonstration

    6. Box Jump Down With One Leg Stabilization

    51% match
    • Calves
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the calves rather than the quads.

    How to perform this exercise
    1. Stand in front of a box or platform with your feet shoulder-width apart.
    2. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
    3. Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
    4. Hold this position for a few seconds, engaging your calf muscles to maintain balance.
    5. Slowly step down with the foot that is on the box, returning to the starting position.
    6. Repeat the exercise with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: calves, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  7. Suspended Split SquatPlay demonstration

    7. Suspended Split Squat

    51% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Single Leg Split Squat
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  8. Side Hip AbductionPlay demonstration

    8. Side Hip Abduction

    49% match
    • Abductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your hands on your hips.
    2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
    3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    4. Repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abductors, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  9. Split SquatsPlay demonstration

    9. Split Squats

    49% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above 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 and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as the Barbell Single Leg Split Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Single Leg Split Squat
  10. Straight Leg Outer Hip AbductorPlay demonstration

    10. Straight Leg Outer Hip Abductor

    48% match
    • Abductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs straight and stacked on top of each other.
    2. Place your bottom arm under your head for support.
    3. Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
    4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abductors, not quads
    • Equipment: bodyweight only, not free weights

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.

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