Some TikTokers claim this is an easier alternative to Bulgarian split squats

Some TikTokers claim this is an easier alternative to Bulgarian split squats

IYKYK: Leg day is no joke. Workouts that focus on your lower half, which includes some of the body's largest muscles, somehow always leave you dripping in sweat and sore for days. While every leg exercise is strenuous in its own way, there's one move that's known as a real beast in studios, gyms, and homes everywhere: the Bulgarian squat.

ICYDK, Bulgarian Split Squats, are single-leg strength training exercises that can be performed with or without weights. To perform the exercise, place the top of your back foot on an elevated surface, such as a gym. B. the side of an exercise bench or chair with the front foot a few steps in front of the bench. Then slowly lower your back knee to the floor and push through the heel of your front foot to stand back up to the starting position.

While the Bulgarian split squat can be effective, it's also notoriously challenging - from the simple setup to pushing through multi-muscle fatigue to simply maintaining balance.

This could be why some TikTokers post videos on the platform showing alternatives to the advanced squat variation. For example, a video posted by user NathalyyEnriquez shows her doing a single leg press using a leg press machine as a supposedly easier modification. The video clearly appealed to the masses, as the clip quickly went viral, garnering more than a million likes and more than eight million views since it was first posted in May.

If you're not a fan of Bulgarian squats or don't feel ready to tackle the tough exercise, you might be wondering if NathalyyEnriquez's tip is legit. The truth is that by making this swap you will likely miss out on some of the benefits of the original move.

Ahead, learn more about the differences between these two exercises, including a better Bulgarian squat alternative if you just don't like them.

Bulgarian split squat

What is a Bulgarian squat?

First things first, it is necessary to understand what a Bulgarian squat is and what muscles it works. A Bulgarian split squat is essentially a single-legged static lunge or squat designed to build strength, explains Breann Mitchell, fitness trainer and FitOn instructor.

How to do a Bulgarian squat

The exercise requires you to get into a lunge position with the top of your back foot resting on an elevated bench. Then slowly lower yourself into a deep squat position, bringing your back knee to the floor while keeping your torso upright. The Bulgarian squat can be performed using your body weight or with additional loading from free weights. (Related: The Best Bodyweight Leg Exercises That Prove You Can Build Strength Without Weights)

Muscles trained with a Bulgarian split squat

"As a lower-body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves," says Sebastien Lagree, founder of Lagree Fitness. “Plus, your core is forced to work at full speed to maintain your balance.”

There are many reasons why leg training is difficult, but what makes the Bulgarian split squat even more challenging is the addition of core engagement and balance exercises.

Single leg press on one machine

What is a single leg press?

A single leg press is a unilateral variation of the bilateral leg press exercise. So instead of pushing off the leg press with two legs (both sides), you only use one (unilateral). “[The leg press] is a powerful compound lower-body exercise that targets your quads, glutes, hamstrings, calves, and more,” Thanu Jey, DC, CSCS, clinical director of Yorkville Sports Medicine Clinic, told Shape. “It helps build strength in the movement of knee and hip extension.”

How to do a single leg press

Most gyms have two types of leg presses - an incline leg press and a horizontal cable leg press. The latter is the type of machine used in the TikTok video described above.

When using this machine for a single-leg press, you should align your foot on the platform so that it is parallel to your shoulder level and continue to bend your knee to a 90-degree angle, according to the National Academy of Sports Medicine (NASM). Make sure your knees stay in line with your middle toes as you bend. Then press through your heel to straighten the bent leg without locking the knees, the NASM recommends.

Muscles trained with a single leg press

"The single-leg press also targets the quads, hamstrings, and glutes, but doesn't require as much stability as the Bulgarian split squat," says Mitchell. The lack of core and stability work will target the muscles “a little differently” because of the change in weight distribution, she explains.

Bulgarian split squat vs. single leg press

Unfortunately, although a single leg press is a perfect lower body exercise, it's not entirely accurate to say that it's a 1:1 swap for the Bulgarian split squat. In particular, the lack of core activation is the main reason why a single-leg press isn't a viable alternative for this exercise, says Lagree. “Moving against gravity is very different because you're in a seated position [in a single-leg press] with no core engagement,” he says. “You could say it can help strengthen the muscles to perform a Bulgarian split squat, but I wouldn’t say it’s an alternative.”

Ultimately, a Bulgarian split squat requires more full-body movements due to the additional core and stability work. “The single-leg press is more beginner-friendly, but doesn't fully replicate the benefits of a Bulgarian split squat,”says Mitchell. (Related: Carrie Underwood's Leg Workout Is No Joke — Here's How)

So what is an alternative exercise to the Bulgarian squat?

The best substitute is a traditional lunge because "this allows you to work on form and balance before attempting to lift the back leg," says Mitchell. If you want to add a little core and balance work without fully committing to the elevated leg, you can also try doing forward or backward lunges with sliders, which help build stability, Lagree recommends.

At the end of the day, both are great exercises, but if you're trying to find a replacement for the Bulgarian squat, you need some element of balance in your exercise. So next time you're preparing for leg day, make sure you're aware of the muscles you want to target so you can perform the right exercises to help you achieve your goals.