LiftsmithHands-behind-head squat alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the hands-behind-head squat, best matches first.
- Double kettlebell front squatTrains the quads and glutes, same movement, needs kettlebells.
- Landmine squatTrains the quads and glutes, same movement, needs barbell.
- Zercher squatTrains the quads and glutes, same movement, needs barbell and squat rack.
- Assisted single-leg squatTrains the quads and glutes, same movement, no equipment.
- Back squatTrains the quads and glutes, same movement, needs barbell and squat rack.
- Band squatTrains the quads and glutes, same movement, needs resistance bands.
- Bodyweight box squatTrains the quads and glutes, same movement, needs plyo box or step.
- Bodyweight squatTrains the quads and glutes, same movement, no equipment.
- Box jumpTrains the quads and glutes, same movement, needs plyo box or step.
- Box squatTrains the quads and glutes, same movement, needs barbell, squat rack and plyo box or step.
- Deep squat holdTrains the quads and glutes, same movement, no equipment.
- Drop jumpTrains 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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