Liftsmith

Pin squat alternatives

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

  1. Back squatTrains the quads and glutes, same movement.
  2. Pause squatTrains the quads and glutes, same movement.
  3. Tempo back squatTrains the quads and glutes, same movement.
  4. Assisted single-leg squatTrains the quads and glutes, same movement, no equipment.
  5. Band squatTrains the quads and glutes, same movement, needs resistance bands.
  6. Bodyweight box squatTrains the quads and glutes, same movement, needs plyo box or step.
  7. Bodyweight squatTrains the quads and glutes, same movement, no equipment.
  8. Box squatTrains the quads and glutes, same movement, needs barbell, squat rack and plyo box or step.
  9. Deep squat holdTrains the quads and glutes, same movement, no equipment.
  10. Dumbbell squatTrains the quads and glutes, same movement, needs dumbbells.
  11. Goblet box squatTrains the quads and glutes, same movement, needs dumbbells and plyo box or step.
  12. Goblet squatTrains the quads and glutes, 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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