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Single Arm Overhead Dumbbell Squat Alternative

12 substitute exercises that target the same muscles

1
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
2
Half to Full Jumping Jack demonstration

Half to Full Jumping Jack
3
Astride Jumps demonstration

Astride Jumps
4
Cross Jump Jack demonstration

Cross Jump Jack
5
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
6
Kettlebell Swing demonstration

Kettlebell Swing
7
Dumbbell Overhead Squat demonstration

Dumbbell Overhead Squat
8
Barbell Snatch Pull demonstration

Barbell Snatch Pull
9
Kettlebell Two-Arm Clean demonstration

Kettlebell Two-Arm Clean
10
Dancer Bend demonstration

Dancer Bend
11
Trap Bar Farmers Carry demonstration

Trap Bar Farmers Carry
12
Barbell Snatch Balance demonstration

Barbell Snatch Balance

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 Single Arm Overhead Dumbbell Squat trains

Primary Deltoid Lateral Gluteus Maximus Quadriceps

Secondary Erector Spinae Hamstrings Obliques Rectus Abdominis Triceps Brachii

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