Liftsmith

Drop jump alternatives

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

  1. Box jumpTrains the quads and glutes, same movement.
  2. Hex bar jumpTrains the quads and glutes, same movement, needs trap bar.
  3. Jump squatTrains the quads and glutes, same movement, no equipment.
  4. Standing long jumpTrains the quads and glutes, same movement, no equipment.
  5. Assisted single-leg squatTrains the quads and glutes, same movement, no equipment.
  6. Back squatTrains the quads and glutes, same movement, needs barbell and squat rack.
  7. Band squatTrains the quads and glutes, same movement, needs resistance bands.
  8. Bodyweight box squatTrains the quads and glutes, same movement.
  9. Bodyweight squatTrains the quads and glutes, same movement, no equipment.
  10. Box squatTrains the quads and glutes, same movement, needs barbell, squat rack and plyo box or step.
  11. Deep squat holdTrains the quads and glutes, same movement, no equipment.
  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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