10 Best Clean From Blocks Alternatives for Quad Strength

The Clean From Blocks is done standing with a barbell. Ranked closest by our scoring: Sit Squats.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Clean From Blocks

Clean From Blocks
Primary muscle
Quadriceps
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Calves, Glutes, Hamstrings, Shoulders, Traps

How to perform Clean From Blocks
  1. With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
  3. As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.
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Ranked Clean From Blocks Alternatives

10 substitutes, ranked by how closely each one matches the Clean From Blocks 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.

  1. Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    57% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the hamstrings rather than the quadriceps.

    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    Why this matches
    • Primary muscle: hamstrings, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Clean From Blocks
  2. Pelvic Tilt Into BridgePlay demonstration

    2. Pelvic Tilt Into Bridge

    47% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the glutes rather than the quadriceps.

    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. 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: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Self Assisted Inverse Leg CurlPlay demonstration

    3. Self Assisted Inverse Leg Curl

    47% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  4. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    4. Self Assisted Inverse Leg Curl (On Floor)

    47% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. 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: hamstrings, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  5. Low Glute Bridge On FloorPlay demonstration

    5. Low Glute Bridge On Floor

    47% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down 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: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  6. Best match
    Sit Squats

    6. Sit Squats

    47% match
    • Quadriceps
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the quadriceps with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

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

    Why this matches
    • Primary muscle: quadriceps, the same as the Clean From Blocks
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Clean From Blocks
    • Balance: easier to stay steady on than the Clean From Blocks
  7. Reverse Hyper On Flat BenchPlay demonstration

    7. Reverse Hyper On Flat Bench

    47% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  8. Glute Bridge Two Legs On BenchPlay demonstration

    8. Glute Bridge Two Legs On Bench

    46% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down 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
    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Reverse Plank With Leg LiftPlay demonstration

    9. Reverse Plank With Leg Lift

    46% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
    2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
    3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
    4. Hold for a moment, then lower your leg back down.
    5. Repeat with the other leg.
    6. Continue alternating legs for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  10. Rear Decline BridgePlay demonstration

    10. Rear Decline Bridge

    45% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down 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
    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Clean From Blocks FAQ

What muscles does Clean From Blocks work?

The Clean From Blocks primarily loads the quadriceps through the knee-extension phase, while the second pull and lockout recruit glutes and hamstrings during hip extension. Upper traps and forearms assist in the catch and pull, so cue an aggressive knee and hip drive to maximize quad contribution.

What is the best bodyweight alternative to Clean From Blocks?

The Bulgarian split squat is the best bodyweight option for quad development because it loads the front leg under a long range of motion. Cue: keep the torso upright, descend to about 90° at the front knee, and push through the mid-foot to target the quadriceps effectively.

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