The “No Squat” Solution
The barbell back squat may be a legendary exercise – but if you cannot do it properly, single leg training can serve you just as well.
In lifting circles, the barbell back squat has always been considered the king of exercises. But what if – either due to injury or inability to get the form right – you cannot squat? Turns out, training one leg at a time can be just as effective and provide an alternate path to stronger, more athletic legs. Whether back squat, split squat (both legs on the floor and s split stance), and Bulgarian split squat (rear foot elevated), there is no significant difference in the amount of muscle activated, except that the Bulgarian split squat works more of the hamstring – meaning, Bulgarian split squats can be a useful alternative to barbell squatting.