10 Best Split Squats Alternatives for Limited Equipment

Split Squats are done standing. Ranked closest by our scoring: the Suspended Split Squat, the Band One Arm Single Leg Split Squat and the Band Single Leg Split Squat.

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

Original Exercise: Split Squats

Split SquatsPlay demonstration
Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Hamstrings, Calves

How to perform Split Squats
  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.
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Ranked Split Squats Alternatives

10 substitutes, ranked by how closely each one matches Split Squats 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
    Suspended Split SquatPlay demonstration

    1. Suspended Split Squat

    88% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the quads.

    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
    • Movement: split squat, the same as Split Squats
    • Primary muscle: quads, the same as Split Squats
    • Equipment: a suspension trainer, not bodyweight only
    • Body position: standing, the same as Split Squats
  2. Band One Arm Single Leg Split SquatPlay demonstration

    2. Band One Arm Single Leg Split Squat

    88% match
    • Quads
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the quads.

    How to perform this exercise
    1. Stand with your feet hip-width apart and place a resistance band around your ankles.
    2. Extend one leg forward and rest the top of your foot on a bench or step behind you.
    3. Hold onto a support with one hand for balance.
    4. Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
    5. Push through your heel to return to the starting position.
    6. 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
    • Movement: split squat, the same as Split Squats
    • Primary muscle: quads, the same as Split Squats
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as Split Squats
  3. Band Single Leg Split SquatPlay demonstration

    3. Band Single Leg Split Squat

    88% match
    • Quads
    • Band
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and place a resistance band around your ankles.
    2. Take a big step forward with your right foot and a smaller step back with your left foot.
    3. Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat on the other side.

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

    Why this matches
    • Movement: split squat, the same as Split Squats
    • Primary muscle: quads, the same as Split Squats
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as Split Squats
  4. Smith Machine Pistol Squat

    4. Smith Machine Pistol Squat

    87% match
    • Quads
    • Smith-machine
    • Advanced
    • Compound

    A good swap when you have a Smith machine to work with, and it still works the quads.

    How to perform this exercise
    1. To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
    2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
    3. Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
    4. Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
    5. Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as Split Squats
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as Split Squats
  5. Curtsey SquatPlay demonstration

    5. Curtsey Squat

    85% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it uses the same equipment, but it works the glutes rather than the quads.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    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: glutes, not quads
    • Equipment: bodyweight only, the same as Split Squats
    • Body position: standing, the same as Split Squats
  6. Barbell Split SquatPlay demonstration

    6. Barbell Split Squat

    85% match
    • Quads
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the quads.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Take a large step forward with your right foot, keeping your torso upright.
    3. Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
    4. Pause for a moment, then push through your right heel to return to the starting position.
    5. Repeat with your left leg forward for the desired number of repetitions.

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

    Why this matches
    • Movement: split squat, the same as Split Squats
    • Primary muscle: quads, the same as Split Squats
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Split Squats
  7. Smith Single-leg Split Squat

    7. Smith Single-leg Split Squat

    85% match
    • Quads
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
    2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
    3. Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
    4. Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
    5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
    6. Repeat for the recommended amount of repetitions.
    7. Switch legs and repeat the movement.

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

    Why this matches
    • Movement: split squat, the same as Split Squats
    • Primary muscle: quads, the same as Split Squats
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as Split Squats
  8. One Leg Barbell Squat

    8. One Leg Barbell Squat

    84% match
    • Quads
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
    2. Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
    3. Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
    4. As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
    5. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
    6. Repeat for the recommended amount of repetitions.
    7. Switch legs and repeat the movement.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as Split Squats
    • Equipment: free weights, not bodyweight only
  9. Squat To Overhead Reach With TwistPlay demonstration

    9. Squat To Overhead Reach With Twist

    82% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

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

    Why this matches
    • Primary muscle: quads, the same as Split Squats
    • Equipment: bodyweight only, the same as Split Squats
    • Body position: standing, the same as Split Squats
  10. Squat To Overhead ReachPlay demonstration

    10. Squat To Overhead Reach

    82% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: quads, the same as Split Squats
    • Equipment: bodyweight only, the same as Split Squats
    • Body position: standing, the same as Split Squats

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 Split Squats 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.

Split Squats FAQ

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.

Find Alternatives for Any Exercise

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology