10 Best Split Squats Alternatives for Limited Equipment
If you can't do split squats, use Bulgarian split squats, reverse lunges, walking lunges, step-ups, or pistol progressions to target your quads and single-leg strength. Focus on a tall torso and drive through the front heel; keep the front knee tracking over the toes to maximize quad activation and protect the knee joint.
Original Exercise: Split Squats
How to Perform Split Squats
- Stand with your feet shoulder-width apart.
- Take a step forward with one foot and place it about two feet in front of the other foot.
- Lower your body by bending your knees and hips, keeping your back straight.
- Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
- Pause for a moment, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Best Split Squats Alternatives
1. Band One Arm Single Leg Split Squat
88.1% MatchHow to perform this exercise
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Extend one leg forward and rest the top of your foot on a bench or step behind you.
- Hold onto a support with one hand for balance.
- Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
- Push through your heel to return to the starting position.
2. Band Single Leg Split Squat
88.1% MatchHow to perform this exercise
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Take a big step forward with your right foot and a smaller step back with your left foot.
- Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
- Push through your right heel to return to the starting position.
- Repeat on the other side.
3. Curtsey Squat
85% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart.
- Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
- Bend both knees as if you were curtsying, lowering your body towards the ground.
- Keep your torso upright and your weight on your front foot.
- Push through your front foot to return to the starting position.
4. Barbell Split Squat V. 2
84.7% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with your right foot, keeping your torso upright.
- Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
- Pause for a moment, then push through your right heel to return to the starting position.
- Repeat with your left leg forward for the desired number of repetitions.
5. Barbell Side Split Squat V. 2
79.1% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards.
- Hold a barbell across your upper back, resting it on your shoulders.
- Take a big step to the side with your right foot, keeping your left foot planted.
- Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight.
- Push through your right heel to return to the starting position.
6. Barbell Side Split Squat
79.1% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a barbell across your upper back, resting it on your traps.
- Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
- As you lower, push your knees out to the sides and keep your weight on your heels.
- Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
7. Bodyweight Squat
78.8% MatchHow to perform this exercise
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
8. Barbell Squat Jump Step Rear Lunge
77.1% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Explode upwards, jumping off the ground as high as you can.
- Land softly on your feet and immediately step back with one leg into a reverse lunge.
- Lower your body down until your front thigh is parallel to the ground, keeping your back straight.
9. Bench Jump
74% MatchHow to perform this exercise
- Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- Turn around and face the opposite direction, then jump back over the bench.
10. Backward Jump
73.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and jump backwards, pushing off with both feet.
- Land softly on the balls of your feet, bending your knees to absorb the impact.
- Repeat for the desired number of repetitions.
Why You Might Need a Split Squats Alternative
You may need substitutes because of knee pain, limited balance, lack of a stable bench, or mobility restrictions. Substitutes let you change leverage and foot position to reduce joint stress while preserving quad loading. For example, shortening your stride shifts work from the glutes to the quads; elevating the rear foot in a Bulgarian split squat increases hip flexion and quad activation. Use cues like keeping the torso upright and driving through the front heel to maintain favorable biomechanics and limit compensatory hip hinge that reduces quad involvement.
How to Choose the Right Substitute
Select a substitute based on the muscle emphasis you want and your mobility or balance limits. If you want more quad bias, shorten stride length and keep the front shin more vertical; to shift load to the glutes, lengthen the step and hinge at the hips. Consider available equipment—bodyweight step-ups require only a platform—plus your ability to control single-leg balance. Always use technique cues: stack the knee over the second toe, brace your core, and lower under control to maintain tension on the target muscles and protect joints.
Frequently Asked Questions
What muscles does Split Squats work?
Split squats primarily load the quadriceps while also recruiting the gluteus maximus and hamstrings as secondary movers, plus adductors for frontal-plane control. Maintain an upright torso and drive through the front heel to increase quad activation and reduce excessive hip-dominant mechanics.
What is the best bodyweight alternative to Split Squats?
The Bulgarian split squat is the top bodyweight alternative because elevating the rear foot increases front-leg range of motion and quad demand. Set your rear foot on a bench, keep the front knee tracking over the toes, and lower until the front thigh is near parallel to maximize quad loading.
Can I build muscle without doing Split Squats?
Yes—build muscle by using progressive overload with alternatives like lunges, step-ups, and pistol progressions while manipulating reps, tempo, and volume. Use a slow eccentric (3–4 seconds) and pause at the bottom to increase time under tension and target the same quad motor units as split squats.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →