Squats Alternative
12 substitute exercises that target the same muscles
Barbell Deadlift
Barbell One-Arm Side Deadlift
Barbell Pause Deadlift
Kettlebell Swing
Barbell Clean Deadlift
Deadlift
Jump on Fit Box
Spin Back Kick
Touchdown
Barbell Paused Sumo Deadlift
Barbell Power Clean
Barbell Clean Pull
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 Squats trains
Primary Quadriceps
Secondary Erector Spinae Gluteus Maximus Hamstrings
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