If you’ve ever struggled to keep your balance during Bulgarian split squats, you're not alone. This exercise is notoriously challenging because it demands not just leg strength, but also core stability, hip mobility, and coordination. For many people, especially as we age, balance can become a limiting factor even if the muscles themselves are strong enough to handle the exercise.
If traditional squats or split squats leave you swaying or feeling unstable, there are practical alternatives and balance-focused exercises that can help you build the strength and stability you need.
Why Do Bulgarian Split Squats Feel So Unstable?
In Bulgarian split squats, the rear foot is elevated, shifting your centre of gravity forward. This places greater demand on the stabilising muscles in your hips, glutes, and core. If these muscles aren’t activating properly, the movement feels wobbly, even when the weight isn't particularly heavy.
Tips For Getting Started:
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Use a lower platform: Instead of using a full-height bench, try a lower step or box to reduce instability.
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Place your toes flat instead of the top of your foot: Some people find it easier to balance by tucking their toes onto the platform (similar to a lunge) rather than placing the top of their foot down.
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Hold lightly for balance: Place your hands on a secured barbell, railing, or pole for support. Over time, gradually reduce the amount of support as your stability improves.
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Strengthen your core first: A weak core is often the main cause of instability during this exercise.
What If Squats Feel Unstable Too?
It's common to lose balance during squats as we age due to reduced strength in stabilising muscles like the glutes, deep core, and hip stabilisers. However, that doesn’t mean you need to give up squatting entirely. Instead, consider alternative exercises that reduce the balance challenge while still strengthening the same muscles.
Alternatives to Full Squats to Strengthen Your Core and Lower Body:
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Box Squats: Sit back onto a sturdy bench or box, then stand up again. This limits your range of motion and helps you feel secure.
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Supported Squats (TRX-Assisted Squats): Hold onto a TRX strap, railing, or even a kitchen sink to guide your balance.
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Wall Sits: Place your back against a wall with your knees bent, as if sitting in a chair, to build quad and glute endurance.
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Step-Ups: Stepping onto a low platform one leg at a time is easier to balance than a squat and strengthens similar muscles.
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Glute Bridges: A great option for building hip and glute strength while lying on your back, eliminating balance requirements.
Why Balance Training Is Key
Improving your balance isn't just about avoiding falls. It unlocks better performance in all lower-body movements. A focused approach to balance and stability will improve not only your squats but also your walking, stair-climbing, and general confidence in everyday movements.
Static Balance Exercises to Try:
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Single-Leg Stance: Stand on one leg and hold for as long as possible.
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Heel-to-Toe Walk: Walk forward, placing the heel of one foot directly in front of the other.
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Tandem Stance: Stand with one foot directly in front of the other, as if on a tightrope.
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Toe Behind Heel: Place the toe of one foot behind the heel of your other foot and hold for as long as possible.
Dynamic Balance Exercises:
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Walking with High Knee Lifts: Lift your knee high with each step.
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Sideways Walking: Step sideways in a controlled manner to challenge lateral stability.
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Yoga Poses: Tree pose, Warrior III, and Dancer’s pose are all excellent for improving balance.
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Tai Chi: Gentle, flowing movements help enhance balance and coordination.
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Bosu Ball Exercises: Standing or squatting on a Bosu ball strengthens stabilising muscles.
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Box Step-Up with Knee Drive: Step onto a platform and lift your knee up at the top.
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TRX Lunge with Knee Drive: Hold TRX handles, perform a lunge, then drive the back leg upward into a high knee position.
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Single-Leg Romanian Deadlifts: Excellent for hamstrings, glutes, and overall stability.
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Plank with Shoulder Taps: An effective way to build core stability.
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Cable Single-Arm Rows: Rowing with one arm while resisting rotation challenges your core muscles.
Almost all these exercises can be performed with dumbbells or kettlebells for added resistance, making them highly effective for building strength and muscle mass.
Why the Leg Press Isn’t the Answer
While machines like the leg press can build raw leg strength, they don't effectively train the stabilising muscles or the core engagement required for real-world balance. If your goal is improved stability and confidence with squats, free-standing or bodyweight variations are more effective in the long term.
The Core Connection
Focus on breathing and core activation during any lower-body exercise. Think of bracing your core as if preparing for a gentle punch to the stomach. This engagement provides a stable base for your movements. It may feel challenging at first, but it will transform how you squat, lunge, and even walk.
The Bottom Line
If Bulgarian split squats and traditional squats feel out of reach right now, that's okay. Start with supported variations, build your core and glute strength, and incorporate balance drills into your weekly routine. Over time, you'll notice improved stability both in the gym and in daily life.
Image Credits:
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Assisted Bulgarian Split Squat: Camille Leblanc-Bazinet – YouTube @camlb44 2025
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Assisted Squat: K boges – YouTube @Kboges 2025
Catherine Ashley