Liftsmith

Pendulum-style squat alternatives

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

  1. Dumbbell thrusterTrains the quads, same movement, needs dumbbells.
  2. Front squatTrains the quads, same movement, needs barbell and squat rack.
  3. Hack squatTrains the quads, same movement.
  4. Heels-raised goblet squatTrains the quads, same movement, needs dumbbells.
  5. Kettlebell thrusterTrains the quads, same movement, needs kettlebells.
  6. One-arm overhead squatTrains the quads, same movement, needs dumbbells.
  7. Overhead squatTrains the quads, same movement, needs barbell and squat rack.
  8. Wall ballTrains the quads, same movement, needs medicine ball.
  9. Wall sitTrains the quads, same movement, no equipment.
  10. Back squatTrains the quads, same movement, needs barbell and squat rack.
  11. Band squatTrains the quads, same movement, needs resistance bands.
  12. Bodyweight 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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