LiftsmithBehind-the-legs barbell squat alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the behind-the-legs barbell squat, best matches first.
- Band squat to pressTrains the quads, same movement, needs resistance bands.
- Banded knee-pull squatTrains the quads, same movement, needs resistance bands.
- Cable squat to rowTrains the quads, same movement, needs cable machine.
- Dumbbell squatTrains the quads, same movement, needs dumbbells.
- Dumbbell thrusterTrains the quads, same movement, needs dumbbells.
- Front squatTrains the quads, same movement, needs barbell and squat rack.
- Hack squatTrains the quads, same movement, needs hack squat machine.
- Heels-raised goblet squatTrains the quads, same movement, needs dumbbells.
- Heels-raised squatTrains the quads, same movement, no equipment.
- Hex bar squatTrains the quads, same movement, needs trap bar.
- Kettlebell counterbalance squatTrains the quads, same movement, needs kettlebells.
- Kettlebell squat to pressTrains the quads, 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.
- ✓ 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