Roll Quadriceps Lying on Floor Alternative
12 substitute exercises that target the same muscles
Run
Run on Treadmill
Plyo Sit Squat (Wall)
Barbell Squat (On Knees)
Reach Front Reach Top Sumo Squat
Jump Squat
Bodyweight Side Squat Step
Counterbalanced Skater Squat
Jumping Single Leg Lunge
Bodyweight Rear Lunge
Elliptical Machine Walk
Clap Curtsey 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 Roll Quadriceps Lying on Floor trains
Primary Quadriceps
Secondary Gluteus Maximus
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