10 Best Conan's Wheel Alternatives for Quad Strength

The Conan's Wheel is done standing. Ranked closest by our scoring: the Yoke Walk, the Elevated Back Lunge and the Split Squat With Dumbbells.

Conan's Wheel

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Conan's Wheel

The steps for the Conan's Wheel itself, so you can judge how close each substitute below really is.

Quadriceps, with abdominals, biceps, calves, forearms, lower back, shoulders, traps · Other · Advanced · Compound

  1. With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
  2. Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

The 10 Best Conan's Wheel Alternatives

10 substitutes, ranked by how closely each one matches the Conan's Wheel on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Yoke Walk

    1. Yoke Walk

    72% match

    Quadriceps · Advanced · Compound

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

    • Other
    How to perform it
    1. The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
    2. Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
    3. Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: quadriceps, the same as the Conan's Wheel
    • Body position: standing, the same as the Conan's Wheel
  2. Elevated Back Lunge

    2. Elevated Back Lunge

    64% match

    Quadriceps · Intermediate · Compound

    It still works the quadriceps, through a different movement.

    • Barbell
    How to perform it
    1. Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
    2. Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
    3. Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
    4. Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

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

    Why this matches
    • Primary muscle: quadriceps, the same as the Conan's Wheel
    • Equipment: free weights, the same as the Conan's Wheel
    • Body position: standing, the same as the Conan's Wheel
  3. Dumbbell Single Arm Overhead CarryPlay demonstration

    3. Dumbbell Single Arm Overhead Carry

    61% match

    Delts · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
    2. Raise the dumbbell overhead, fully extending your arm.
    3. Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
    4. Continue walking for the desired distance or time.
    5. Switch hands and repeat the exercise.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: delts, not quadriceps
    • Equipment: free weights, the same as the Conan's Wheel
    • Body position: standing, the same as the Conan's Wheel

Conan's Wheel FAQ

What muscles does Conan's Wheel work?

Conan's Wheel primarily targets the quadriceps via repeated knee extension under load. It also recruits the glutes for hip stability and the core and obliques for anti-rotation and trunk control, while shoulders and forearms assist in carrying the implement, so brace the core to protect the spine.

What is the best bodyweight alternative to Conan's Wheel?

A deep Bulgarian split squat is the best bodyweight substitute for quad emphasis because it biases knee flexion and extension on one leg. Cue: keep the chest upright, drive through the midfoot, and let the front knee travel over the toes to maximize quadriceps activation while maintaining balance.

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