Bodyweight squat alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the bodyweight squat, best matches first.
- Back squatTrains the quads and glutes, same movement, needs barbell and squat rack.
- Box squatTrains the quads and glutes, same movement, needs barbell, squat rack and plyo box or step.
- Goblet squatTrains the quads and glutes, same movement, needs dumbbells.
- Kettlebell goblet squatTrains the quads and glutes, same movement, needs kettlebells.
- Leg pressTrains the quads and glutes, same movement, needs leg press.
- One-leg squatTrains the quads and glutes, same movement, no equipment.
- Shrimp squatTrains the quads and glutes, same movement, no equipment.
- Smith machine squatTrains the quads and glutes, same movement, needs smith machine.
- Bulgarian split squatTrains the quads and glutes, needs dumbbells and flat bench.
- Dumbbell walking lungeTrains the quads and glutes, needs dumbbells.
- Rear-foot-elevated split squatTrains the quads and glutes, needs plyo box or step.
- Split squatTrains the quads and glutes, 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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