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Squat on Bosu Ball Alternative

12 substitute exercises that target the same muscles

1
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
2
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
3
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
4
Kettlebell Swing demonstration

Kettlebell Swing
5
Jump on Fit Box demonstration

Jump on Fit Box
6
Sprint demonstration

Sprint
7
Barbell Deadlift demonstration

Barbell Deadlift
8
Power Sled Drag demonstration

Power Sled Drag
9
Farmers Walk demonstration

Farmers Walk
10
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
11
Walking on Treadmill demonstration

Walking on Treadmill
12
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up

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 Squat on Bosu Ball trains

Primary Gluteus Maximus Quadriceps

Secondary Erector Spinae Gastrocnemius Gluteus Medius Hamstrings Rectus Abdominis

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