Holding Squat Alternative
12 substitute exercises that target the same muscles
Jump on Fit Box
Sprint
Walking
Long Distance Running
4 Reverse Lunge and 4 Side Taps
Sumo Squat Side Lunge
Abduction of One Leg Flexion Stretch
Walking on Treadmill
Assault Run
Walking on Incline Treadmill
Run on Treadmill
Barbell Sumo Squat
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 Holding Squat trains
Primary Gluteus Maximus Quadriceps
Secondary Adductor Magnus Gastrocnemius Hamstrings
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.