Liftsmith

Smith machine split squat alternatives

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

  1. Barbell reverse lungeTrains the quads and glutes, same movement, needs barbell and squat rack.
  2. Bulgarian split squatTrains the quads and glutes, same movement, needs dumbbells and flat bench.
  3. Dumbbell step-upTrains the quads and glutes, same movement, needs dumbbells and plyo box or step.
  4. Dumbbell walking lungeTrains the quads and glutes, same movement, needs dumbbells.
  5. Kettlebell reverse lungeTrains the quads and glutes, same movement, needs kettlebells.
  6. Reverse lungeTrains the quads and glutes, same movement, no equipment.
  7. Step-upTrains the quads and glutes, same movement, needs plyo box or step.
  8. Curtsy lungeTrains the glutes and quads, same movement, no equipment.
  9. Goblet reverse lungeTrains the quads and glutes, same movement, needs kettlebells.
  10. Jumping lungeTrains the quads and glutes, same movement, no equipment.
  11. Rear-foot-elevated split squatTrains the quads and glutes, same movement, needs plyo box or step.
  12. Split squatTrains the quads and glutes, 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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