A split squat stand is a piece of equipment primarily designed for Bulgarian split squats, which target the lower body muscles. However, this stand offers much more than just one exercise. You can get creative with your training and get a lot more out of it. We’ve put together a list of 25 of our favourite split squat stand exercises for you to try in your home gym.

1 - Bodyweight Bulgarian Split Squats

Using the split squat stand increases the depth of your Bulgarian split squats, allowing your muscles to move through a greater range of motion. This places more emphasis on muscle growth in the lower body muscles.

2 - Glute Focussed Bulgarian Split Squats

To target your glutes more effectively, adjust the angle of your body by leaning forward during the exercise. This creates a larger range of motion of the glutes which will stimulate muscle growth in that area.

3 - Quad Focussed Bulgarian Split Squats

For a stronger focus on your quadriceps, maintain an upright torso while performing the exercise and allow your front shin to create a much steeper angle. This positioning shifts the emphasis to your quads.

4 - Decline Push Ups

A decline push-up is a progression from the traditional push-up, providing a greater range of motion. This variation intensifies the workout for your chest and triceps, leading to increased strength and muscle activation.

5 - Concentric Bulgarian Split Squats

In this variation, you begin starting at the bottom position with your knee on the floor (keeping your rear foot on the roller). This variation focuses on driving through your front foot. This Split Squat Stand exercise heavily emphasises the concentric muscle contraction which will improve power in the lower body.

6 - Eccentric Bulgarian Split Squats

Adding a slow eccentric to the movement increases the time your muscles are under tension, making the exercise more challenging. This is an effective way to progress without adding extra weight, while still achieving muscle growth.

7 - Bulgarian Split Squats with Rotation

Incorporating rotation into your Bulgarian split squats engages the internal and external oblique muscles, enhancing core strength and stability. Complete all reps on one side before switching.

8 - Paused Bulgarian Split Squats

Including a pause to the exercise extends the isometric contraction, keeping your muscles under tension for a longer period, increasing muscle strength.

9 - Continuous Tension Bulgarian Split Squats

To maintain continuous tension in the muscles, avoid coming up to a full standing position between repetitions. This is a great way to fatigue the muscles and serves as a powerful ‘finisher’ exercise at the end of a workout.

10 - Front Foot Elevated Bulgarian Split Squats

Elevating the front foot on a bumper plate increases the range of motion in your Bulgarian split squats, leading to a deeper muscle stretch. This will enhance mobility and muscle hypertrophy.

11 - Barbell Bulgarian Split Squats

Using a barbell is another way to increase the difficulty of the exercise. It allows you to lift more weight than with a kettlebell or dumbbell and the load placed on your back requires a lot of core stability.

12 - Banded Bulgarian Split Squats

If you lack access to weights in your home gym, a Resistance Band can be a great way to add resistance to Bulgarian split squats. The band adds tension throughout the entire movement, demanding greater control.

13 - Landmine Bulgarian Split Squats

Using a landmine attachment allows you to load more weight than with a dumbbell or kettlebell while reducing the stress placed on your body compared to a barbell on your back. It offers variety to your training so you can continue to progress.

14 - Goblet Bulgarian Split Squats

Using a kettlebell in the goblet squat position adds extra load to the exercise, making it more challenging. This is an effective way to increase the weight in a home gym with minimal equipment.

15 - Front Rack Bulgarian Split Squats

The front rack Bulgarian split squats demand more trunk strength to maintain an upright position. You should also keep your shoulders aligned over your hips to prevent the barbell from tipping forward.

16 - Zercher Bulgarian Split Squats

The Zercher position emphasises core strength as you maintain an upright position. The positioning of the bar will also allow you to go deeper into the split squat which is beneficial if you normally struggle achieving depth in the movement.

17 - Single Leg Trap Bar Deadlifts

An open trap bar provides an excellent alternative to conventional deadlifts by keeping your lats engaged and shoulders neutral. A single-leg variation places greater emphasis on unilateral strength, helping to correct muscle imbalances in the lower body. 

18 - Bulgarian Deadlifts

This single-leg deadlift variation exposes any muscular imbalance in your glutes, quads and hamstrings, making it a valuable addition to your deadlift routine.

19 - 1.5 Rep Bulgarian Split Squats

Adding an extra half rep to your Bulgarian split squats is an effective way to progress without increasing the load whilst still promoting muscle growth.

20 - Offset Bulgarian Split Squats

Offsetting the weight into the hand opposite your front leg challenges your stability, requiring more effort to stay upright. Slightly rotating the dumbbell towards your front leg also targets the gluteus medius, enhancing glute activation.

21 - Elevated Lateral Lunges

This variation stretches and strengthens the adductor muscles while targeting the abductors, improving hip flexor mobility and overall lower body strength.

22 - Rack Assisted Bulgarian Split Squats

Utilising a power rack for support can aid stability, allowing you to focus on proper form. This assistance can also enable you to lift heavier weights as you won’t have to rely on your balance as much.

23 - Single Leg Glute Bridges

This unilateral exercise challenges your core and hip stability, making it an effective movement for building strength and stability in the glutes.

24 - Foot Elevated Crunch

The foot-elevated crunch is a classic core exercise that targets both the internal and external core muscles. Elevating your feet on a surface provides better control through the movement.

25 - Calf Raises

By placing your toes on the platform, you can perform calf raises to target both the gastrocnemius and soleus muscles, contributing to overall lower body strength. To increase difficulty, add dumbbells for extra resistance.

When it comes to creating a home gym, you need to get creative with how you use your equipment, especially if you have limited space available. A few Floor Interlocking Mats and a split squat stand might be small, but it facilitates a multitude of different exercises that target various muscles in the body, making it ideal for anyone looking to upgrade their training space.

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Tags: Exercise Type > Strength