10 Best Bodyweight Squat Alternatives for Home Workouts

Ranked Bodyweight Squat Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Squat To Overhead Reach

   97% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want to work the quads with more balance to manage.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: bodyweight only, the same as the Bodyweight Squat
   • Body position: standing, the same as the Bodyweight Squat
   • Balance: harder to stay steady on than the Bodyweight Squat
2. 

   Progression

   2. Freehand Jump Squat

   95% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. Cross your arms over your chest.
   2. With your head up and your back straight, position your feet at shoulder width.
   3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
   4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
   5. When you touch the floor again, immediately squat down and jump again.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Bodyweight Squat
   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: bodyweight only, the same as the Bodyweight Squat
   • Body position: standing, the same as the Bodyweight Squat
3. Play demonstration

   Progression

   3. Squat To Overhead Reach With Twist

   95% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: bodyweight only, the same as the Bodyweight Squat
   • Body position: standing, the same as the Bodyweight Squat
   • Balance: harder to stay steady on than the Bodyweight Squat
4. Play demonstration

   4. Quads

   94% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: bodyweight only, the same as the Bodyweight Squat
   • Body position: standing, the same as the Bodyweight Squat
5. Play demonstration

   5. Squat On Bosu Ball

   93% match

   • Quads
   • Stability-ball
   • Intermediate
   • Compound

   A good swap when you have a stability ball to work with, and it still works the quads.

   How to perform this exercise

   1. Place the bosu ball on the ground with the flat side up.
   2. Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
   3. Lower your body down by bending your knees and hips, as if sitting back into a chair.
   4. Keep your chest up and your weight on your heels.
   5. Lower yourself until your thighs are parallel to the ground.
   6. Pause for a moment, then push through your heels to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Bodyweight Squat
   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: bodyweight only, the same as the Bodyweight Squat
   • Body position: standing, the same as the Bodyweight Squat
   • Balance: harder to stay steady on than the Bodyweight Squat
6. Play demonstration

   Progression

   6. Semi Squat Jump

   93% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
   4. Land softly on the balls of your feet and immediately go into the next repetition.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Bodyweight Squat
   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: bodyweight only, the same as the Bodyweight Squat
   • Body position: standing, the same as the Bodyweight Squat
   • Balance: harder to stay steady on than the Bodyweight Squat
7. 

   7. Hack Squat

   89% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   A good swap when you have a machine to work with, and it still works the quads.

   How to perform this exercise

   1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
   2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
   3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
   4. Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Bodyweight Squat
   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Bodyweight Squat
8. Play demonstration

   8. Dumbbell Supported Squat

   88% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Bodyweight Squat
   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Bodyweight Squat
   • Balance: harder to stay steady on than the Bodyweight Squat
9. 

   9. Squats - With Bands

   88% match

   • Quads
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
   2. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
   3. Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
   4. Use the heel of your feet to push your body up to the starting position as you exhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Bodyweight Squat
   • Primary muscle: quads, the same as the Bodyweight Squat
   • Equipment: a band, not bodyweight only
   • Body position: standing, the same as the Bodyweight Squat
   • Balance: harder to stay steady on than the Bodyweight Squat
10. 

    Progression

    10. Bench Jump

    87% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a short squat in preparation for the jump; swing your arms behind you.
    3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
    4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
    5. Turn around and face the opposite direction, then jump back over the bench.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: quads, the same as the Bodyweight Squat
    • Equipment: bodyweight only, the same as the Bodyweight Squat
    • Body position: standing, the same as the Bodyweight Squat
    • Balance: harder to stay steady on than the Bodyweight Squat