Trap Bar Squat Alternative
12 substitute exercises that target the same muscles
Barbell Pause Deadlift
Walking on Incline Treadmill
Barbell One-Arm Side Deadlift
Jump on Fit Box
Barbell Deadlift
Barbell Clean Deadlift
Walking on Treadmill
Long Distance Running
Kettlebell Swing
Deadlift
Assault Run
Walking
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 Trap Bar Squat trains
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings
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