Liftsmith

Overhead squat alternatives

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

  1. Dumbbell thrusterTrains the quads and front delts, same movement, needs dumbbells.
  2. Kettlebell thrusterTrains the quads and front delts, same movement, needs kettlebells.
  3. Wall ballTrains the quads and front delts, same movement, needs medicine ball.
  4. Front squatTrains the quads, same movement.
  5. Double kettlebell front squatTrains the quads, same movement, needs kettlebells.
  6. Landmine squatTrains the quads, same movement, needs barbell.
  7. One-arm overhead squatTrains the quads, same movement, needs dumbbells.
  8. Zercher squatTrains the quads, same movement.
  9. Dumbbell front squatTrains the quads, same movement, needs dumbbells.
  10. Goblet squatTrains the quads, same movement, needs dumbbells.
  11. Hack squatTrains the quads, same movement, needs hack squat machine.
  12. Heels-raised goblet squatTrains the quads, same movement, needs dumbbells.

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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