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Weighted Counterbalanced Squat Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Barbell Split Clean demonstration

Barbell Split Clean
3
Standing Power Throw demonstration

Standing Power Throw
4
Step Knee Thrust demonstration

Step Knee Thrust
5
Kettlebell Thruster demonstration

Kettlebell Thruster
6
Archer Stepback demonstration

Archer Stepback
7
Barbell Hang Snatch demonstration

Barbell Hang Snatch
8
Mountain Climber Lunge demonstration

Mountain Climber Lunge
9
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
10
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
11
Half Squat Torso Punches demonstration

Half Squat Torso Punches
12
Downward Dog Sprint demonstration

Downward Dog Sprint

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 Weighted Counterbalanced Squat trains

Primary Gluteus Maximus Quadriceps

Secondary Deltoid Anterior Hamstrings Rectus Abdominis

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