10 Best Conan's Wheel Alternatives for Quad Strength

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Yoke Walk

   72% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

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

   How to perform this exercise

   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. 

   2. Elevated Back Lunge

   64% match

   • Quadriceps
   • Barbell
   • Intermediate
   • Compound

   It still works the quadriceps, through a different movement.

   How to perform this exercise

   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. Play demonstration

   3. Dumbbell Single Arm Overhead Carry

   61% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
4. 

   4. Split Squat With Dumbbells

   60% match

   • Quadriceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
   2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
   3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
   4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

   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
5. 

   5. Dumbbell Step Ups

   60% match

   • Quadriceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
   2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
   3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
   4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

   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
6. 

   6. One-arm Overhead Kettlebell Squats

   60% match

   • Quadriceps
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
   2. Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
   3. Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

   Sets and reps: 3 to 5 sets of 5 to 8 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
7. 

   7. Sled Overhead Backward Walk

   58% match

   • Delts
   • Sled
   • Advanced
   • Compound

   How to perform this exercise

   1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
   2. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
   3. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

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

   Why this matches

   • Primary muscle: delts, not quadriceps
   • Body position: standing, the same as the Conan's Wheel
8. 

   8. Olympic Squat

   56% match

   • Quadriceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
   2. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel.
   3. At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.

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

   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
   • Balance: easier to stay steady on than the Conan's Wheel
9. 

   9. Car Deadlift

   56% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
   2. Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.
   3. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
   4. Lower the weight by bending at the hips and guiding it to the floor.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quadriceps, the same as the Conan's Wheel
   • Body position: standing, the same as the Conan's Wheel
   • Balance: easier to stay steady on than the Conan's Wheel
10. 

    10. Narrow Stance Squats

    56% match

    • Quadriceps
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
    2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
    3. Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. 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 discussed in the foot stances section).
    4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. 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.
    5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
    6. Repeat for the recommended amount of repetitions.

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

    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
    • Balance: easier to stay steady on than the Conan's Wheel