Liftsmith

One-arm overhead squat alternatives

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

  1. Front squatTrains the quads, same movement, needs barbell and squat rack.
  2. Overhead squatTrains the quads, same movement, needs barbell and squat rack.
  3. Double kettlebell front squatTrains the quads, same movement, needs kettlebells.
  4. Dumbbell front squatTrains the quads, same movement.
  5. Dumbbell thrusterTrains the quads, same movement.
  6. Goblet squatTrains the quads, same movement.
  7. Hack squatTrains the quads, same movement, needs hack squat machine.
  8. Heels-raised goblet squatTrains the quads, same movement.
  9. Kettlebell goblet squatTrains the quads, same movement, needs kettlebells.
  10. Kettlebell thrusterTrains the quads, same movement, needs kettlebells.
  11. Landmine squatTrains the quads, same movement, needs barbell.
  12. One-leg squatTrains 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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