Liftsmith

Banded knee-pull squat alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the banded knee-pull squat, best matches first.

  1. Dumbbell thrusterTrains the quads, same movement, needs dumbbells.
  2. Front squatTrains the quads, same movement, needs barbell and squat rack.
  3. Hack squatTrains the quads, same movement, needs hack squat machine.
  4. Heels-raised goblet squatTrains the quads, same movement, needs dumbbells.
  5. Heels-raised squatTrains the quads, same movement, no equipment.
  6. Kettlebell thrusterTrains the quads, same movement, needs kettlebells.
  7. Narrow-stance leg pressTrains the quads, same movement, needs leg press.
  8. One-arm overhead squatTrains the quads, same movement, needs dumbbells.
  9. Overhead squatTrains the quads, same movement, needs barbell and squat rack.
  10. Paused front squatTrains the quads, same movement, needs barbell and squat rack.
  11. Pendulum-style squatTrains the quads, same movement, needs hack squat machine.
  12. Single-leg hopTrains the quads, same movement, no equipment.

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.

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