Liftsmith

Ball goblet squat alternatives

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

  1. Band front squatTrains the quads and glutes, same movement, needs resistance bands.
  2. Box front squatTrains the quads and glutes, same movement, needs barbell, squat rack and plyo box or step.
  3. Cable goblet squatTrains the quads and glutes, same movement, needs cable machine.
  4. Double kettlebell front squatTrains the quads and glutes, same movement, needs kettlebells.
  5. Dumbbell front squatTrains the quads and glutes, same movement, needs dumbbells.
  6. Goblet squatTrains the quads and glutes, same movement, needs dumbbells.
  7. Kettlebell box squatTrains the quads and glutes, same movement, needs kettlebells and plyo box or step.
  8. Kettlebell goblet squatTrains the quads and glutes, same movement, needs kettlebells.
  9. Landmine squatTrains the quads and glutes, same movement, needs barbell.
  10. One-leg squatTrains the quads and glutes, same movement, no equipment.
  11. Single dumbbell offset squatTrains the quads and glutes, same movement, needs dumbbells.
  12. Single-leg box squatTrains the quads and glutes, same movement, needs plyo box or step.

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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