Liftsmith

Band squat alternatives

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

  1. Back squatTrains the quads and glutes, same movement, needs barbell and squat rack.
  2. Bodyweight squatTrains the quads and glutes, same movement, no equipment.
  3. Box squatTrains the quads and glutes, same movement, needs barbell, squat rack and plyo box or step.
  4. Goblet squatTrains the quads and glutes, same movement, needs dumbbells.
  5. Kettlebell goblet squatTrains the quads and glutes, same movement, needs kettlebells.
  6. Leg pressTrains the quads and glutes, same movement, needs leg press.
  7. One-leg squatTrains the quads and glutes, same movement, no equipment.
  8. Pause squatTrains the quads and glutes, same movement, needs barbell and squat rack.
  9. Shrimp squatTrains the quads and glutes, same movement, no equipment.
  10. Smith machine squatTrains the quads and glutes, same movement, needs smith machine.
  11. Box jumpTrains the quads and glutes, same movement, needs plyo box or step.
  12. Double kettlebell front squatTrains the quads and glutes, same movement, needs kettlebells.

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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