Bulgarian Split Squat Alternative Exercise

 

You can build leg muscle strength with Bulgarian split squats, firm buttocks or just for a squat routine. Did you know that the same movement will make you bored quickly? Or those of you who are recovering from an injury may need a Bulgarian Split Squat alternative, and here is the review.

Reverse Lunges

 

Reverse lunges have identical movements to Bulgarian split squats. These two exercises will require the same level of flexibility, coordination, and muscle training. This similarity will provide the same benefits in leg muscle strength; the only difference is in the movement.

Bulgarian split squats make you stand still with one leg on a bench or squat machine. Reverse lunges will make you move during the exercise session.

1. Stand and open your feet shoulder-width apart.
2. Take your right leg back one step.
3. Form a 90-degree angle by lowering your body using your left leg.
4. Return to the first position by pushing the heel of your left foot.
5. Switch legs and do repetitions.

Bench Single Leg Hip Thrust

 

The bench single leg hip thrust is an Bulgarian Split Squat alternative with the same equipment to train the same muscles. On the other hand, it also has many of the same benefits of improving body balance during the Bulgarian split squat exercise. One thing that makes this alternative exercise more impactful is the supine positions which will make the buttocks do most of the movement, not focusing on the front thighs.

For those of you who want a strong and muscular butt, then this is the best alternative.

1. Place your upper back on a weight bench and position your right knee at a 90-degree angle. Make sure the sole of your foot is flat on the floor.
2. Lift your left leg with your knee bent to your hip and at a 90-degree angle. Position your arms flat on the bench.
3. Tighten the glutes on your right leg by lifting your hips until they are parallel to your upper body.
4. Hold for 1-2 seconds before returning to the starting position.

Those are the review on the alternatives of Bulgarian Split Squat. Hope it gives you more ideas of exercise varieties.

 

FAQs

What is the best exercise for your glutes?

The Bulgarian Split Squat is the best way for you.

Is there a Bulgarian Split Squat alternative?

You can do Reverse Lunges and Bench Single Leg Hip Thrust.

How to get effective results?

Do it with the right posture and weight.

How many repetitions are recommended?

It is between 5-7 repetitions.