LiftsmithBall squeeze bridge alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the ball squeeze bridge, best matches first.
- Kettlebell sumo deadliftTrains the glutes and adductors, same movement, needs kettlebells.
- Sumo deadliftTrains the glutes and adductors, same movement, needs barbell.
- Barbell lateral lungeTrains the adductors and glutes, needs barbell and squat rack.
- Dumbbell side-to-side squatTrains the adductors and glutes, needs dumbbells.
- Kettlebell side-to-side squatTrains the adductors and glutes, needs kettlebells.
- Wide-stance leg pressTrains the glutes and adductors, needs leg press.
- Back extensionTrains the glutes, same movement, needs flat bench.
- Ball lateral lungeTrains the adductors and glutes.
- Band hip thrustTrains the glutes, same movement, needs resistance bands and flat bench.
- Band lateral lungeTrains the adductors and glutes, needs resistance bands.
- Band sumo squatTrains the adductors and glutes, needs resistance bands.
- Banded glute bridgeTrains the glutes, same movement, needs resistance bands.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever