Liftsmith

Squat thrust alternatives

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

  1. Half burpeeTrains the quads and abs, same movement, no equipment.
  2. Mountain climbersTrains the abs and quads, same movement, no equipment.
  3. Plank to squat jump-inTrains the quads and abs, same movement, no equipment.
  4. SprawlTrains the abs and quads, same movement, no equipment.
  5. Burpee box jumpTrains the quads, same movement, needs plyo box or step.
  6. Burpee with a long jumpTrains the quads, same movement, no equipment.
  7. Burpee with a side jumpTrains the quads, same movement, no equipment.
  8. BurpeesTrains the quads, same movement, no equipment.
  9. Cross trainerTrains the quads, same movement, needs cross trainer.
  10. Cross-body climberTrains the abs, same movement, no equipment.
  11. Elliptical intervalsTrains the quads, same movement, needs cross trainer.
  12. Fan bikeTrains the quads, same movement, needs exercise bike.

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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