Dumbbell Supported Squat Alternative
12 substitute exercises that target the same muscles
Run
Downward Dog Sprint
Archer Stepback
Silent Burpee
Briskly Walking
Dumbbell Rear Lunge from Step
Kettlebell Swing
Reverse Lunge Quick Arms
Kettlebell Hang Clean
Mountain Climber Lunge
Sprint
Step Knee Thrust
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 Supported Squat trains
Primary Quadriceps
Secondary Gluteus Maximus Hamstrings Rectus Abdominis
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