Dumbbell Goblet 2 sec Hold Squat Alternative
12 substitute exercises that target the same muscles
Dumbbell Bar Grip Sumo Squat
Dumbbell Sumo Squat off Benches
Dumbbell Rear Lunge from Step
Dumbbell Sumo Deadlift
4 Corners Curtsy
Dumbbell Side Squat
Dumbbell Curtsey Lunge
Power Sled Drag
Step Knee Thrust
Kettlebell Sumo Deadlift
Archer Stepback
Sumo Squat Side Lunge
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Goblet 2 sec Hold Squat trains
Primary Quadriceps
Secondary Adductor Magnus Gluteus Maximus Hamstrings Rectus Abdominis
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