There are so many great exercises for the legs, from squat variations to lunge alternatives. One of the best leg movements to build strong legs, and a favorite is the Bulgarian squat. However, this advanced exercise has some prerequisites, including mobility and stability.
If you can't do Bulgarian squats (or you just don't want to, because let's face it, they are difficult!), There are many variants.
7 alternatives to the Bulgarian squat to strengthen the bottom train
Classic Bulgarian squat
- Stand with your feet hip-width apart.
- Take a big step back as if you were going to lunge back. Plant the toes of your back foot firmly on the ground. The heel should rise significantly; flex your foot to achieve this position.
- Once you feel firm and ready, slowly lower yourself until your knee is lightly touching the ground. Be careful not to hit your knee. If you have trouble with that, stop close to the ground and use a mirror to make sure you're still reaching full depth. Keep your knee in line with your toes.
- After reaching your final range of motion (ideally, your thigh should be parallel to the ground), force through the heel of your front foot to press up.
- Repeat steps 3 and 4 until your set is done, then switch legs.
If you can't do a Bulgarian squat due to limited mobility or stability, your next best option is to go back to a classic Bulgarian squat. This exercise trains the same movement pattern as the Bulgarian split squat, but is not as advanced.
One-legged hip thrust
- Lie on the floor with your knees bent and your feet flat on the floor. Place your feet hip-width apart.
- Lift one foot off the ground and allow your body weight to shift onto the supporting leg, but keep your hips aligned (don't let the hips of the raised leg sink). You can keep your raised knee bent or extend your leg straight.
- Pressing your upper back against the floor, squeeze your glutes and hamstrings of the supporting leg to send your hips up. Press up until your hips are fully extended. Your torso should form a straight line from shoulders to hips, diagonal to the ground; don't arch your spine too much.
- With control, lower your hips toward the ground.
- Repeat steps 3 and 4 until you finish your set. Then start again with the opposite leg.
Single Leg Hip Thrust
- Sit on the floor with your upper back supported by a bench, sofa, or chair. Bend your knees and place your feet flat on the floor about hip level.
- Use your arms to get up a bit; You should press your upper back against the bench, supporting yourself lightly with your arms and using your legs to keep your body suspended above the floor. At this point, your hips should be bent and your butt should float close to the ground. You can choose to move your hands behind your head to support your neck.
- Lift one foot off the ground. You should feel the weight of your body transfer to the supporting leg. Extend the leg that you are not holding in front of you so that your foot does not drag the ground. This is the initial position.
- Push through the heel of the kickstand and squeeze your glutes to raise your hips. Try to fully extend your hips, making a horizontal line with your torso. Keep your left and right hips aligned.
- With control, lower your hips down.
- Repeat steps 4 and 5 until your set is done, then switch legs.
The hip thrust develops the glutes and hamstrings. Elevated single-leg hip thrusts in particular can help you gain strength and stability that will carry over into movements like squats and deadlifts.
Reverse lunge
- Stand with your feet hip or shoulder width apart. Engage your core and place your arms comfortably. You can keep them to the sides, put your hands on your hips, or make a double fist in front of your chest.
- Take a step back with your right leg. The distance will vary from person to person, but you should step back enough so that your knee doesn't extend too far past your toes and close enough that you can drop your knee back to the ground.
- Plant your back foot and lower your body. Allow your knee to gently touch the ground, or stop just before, making a 90-degree angle with your front leg. Be careful not to hit your knee on the ground.
- Keep most of the weight on your front leg and use your front leg to bring your body to the center. Push through your heel and keep your knee in line with your toes.
- Repeat the movement with the opposite leg and continue until you finish your set.
A classic lower body move, the lunge offers a ton of benefits, from strengthening your legs to improving balance. Reverse lunges mimic Bulgarian squats because they target your glutes and hamstrings more than forward lunges, and whether you perform them with weight or not, they are just as effective.
Cross strides
- Stand with your feet hip-width apart. Keep your arms at your sides or make a double fist in front of your chest.
- Move your right foot behind your left foot. Keep moving your right foot to the left until your left foot passes several inches. Plant your right foot on the ground and lower yourself until your knee is suspended above the ground.
- Return your right foot to the center and repeat the movement, starting with your left leg.
Step-Up
- Grab a bench, box, or step on a flat surface. Make sure it's sturdy.
- Look at the box, standing about 6 inches away.
- Plant one foot firmly on the box. Make sure your entire foot is in the box, don't let your heel hang.
- Shift your body weight onto the leg that is on the box and lift yourself up until your hips are fully extended. Use the non-working leg as little as possible (don't push yourself up with the non-working leg).
- Lower yourself until your non-working leg touches the ground and, without taking your foot off the box, begin another rep.
- Continue until you finish your set, then start over with the other leg.
Romanian deadlift in staggered stance
- Choose two dumbbells or a kettlebell so that you can deadlift for several reps. Hold them with a strong, full grip, with your arms at your sides.
- To find your staggered stance, stand with your feet hip-width apart. Then step back a few inches with one foot. Flex your back foot so your heel lifts off the ground.
- Slightly bend both knees. The back leg should have a deeper bend than the front leg.
- Hinge at the hips, sending your butt back, while keeping your back straight. You should feel a tug on your hamstrings.
- Lower the dumbbells as low as you can without increasing knee flexion and without arching your back.
- Use your hamstrings and glutes to bring your body into an upright position.
- Repeat steps 5 and 6 until your set is finished, then start over with the other leg.
