Liftsmith

Zercher squat alternatives

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

  1. Double kettlebell front squatTrains the quads and glutes, same movement, needs kettlebells.
  2. Landmine squatTrains the quads and glutes, same movement, needs barbell.
  3. Dumbbell front squatTrains the quads and glutes, same movement, needs dumbbells.
  4. Goblet squatTrains the quads and glutes, same movement, needs dumbbells.
  5. Kettlebell goblet squatTrains the quads and glutes, same movement, needs kettlebells.
  6. One-leg squatTrains the quads and glutes, same movement, no equipment.
  7. Back squatTrains the quads and glutes, same movement.
  8. Band squatTrains the quads and glutes, same movement, needs resistance bands.
  9. Bodyweight squatTrains the quads and glutes, same movement, no equipment.
  10. Box jumpTrains the quads and glutes, same movement, needs plyo box or step.
  11. Box squatTrains the quads and glutes, same movement, needs barbell, squat rack and plyo box or step.
  12. Jump 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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