Liftsmith

Squat walk alternatives

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

  1. Frog jumpTrains the quads and glutes, same movement, no equipment.
  2. Lateral box jumpTrains the glutes and quads, same movement, needs plyo box or step.
  3. Side shuffleTrains the quads and glutes, same movement, no equipment.
  4. Skater jumpsTrains the glutes and quads, same movement, no equipment.
  5. Squat jackTrains the quads and glutes, same movement, no equipment.
  6. Stair climber side stepsTrains the glutes and quads, same movement, needs stair climber.
  7. Box step-overTrains the quads and glutes, same movement, needs plyo box or step.
  8. Burpee box jumpTrains the quads and glutes, same movement, needs plyo box or step.
  9. Burpee with a side jumpTrains the quads and glutes, same movement, no equipment.
  10. Cross trainerTrains the quads and glutes, same movement, needs cross trainer.
  11. Half-turn squat jumpTrains the quads and glutes, same movement, no equipment.
  12. HikingTrains the quads and glutes, 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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