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. Single Leg Butt Kick

   43% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   It still works the quadriceps, through a different movement.

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Conan's Wheel
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Conan's Wheel
   • Balance: easier to stay steady on than the Conan's Wheel
2. 

   2. Standing Long Jump

   39% match

   • Quadriceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
   2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
   3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
   4. Measure the distance from your landing point to the starting point and track results.

   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: bodyweight only, not free weights
   • Body position: standing, the same as the Conan's Wheel
3. 

   3. Side Standing Long Jump

   39% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
   2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
   3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Conan's Wheel
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Conan's Wheel
4. Play demonstration

   4. Suspended Split Squat

   36% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
   2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
   3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
   4. Push through your heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

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

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, the same as the Conan's Wheel
5. Play demonstration

   5. Bodyweight Standing One Arm Row

   36% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
   4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
   5. Squeeze your shoulder blades together at the top of the movement.
   6. Lower the dumbbell back down to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: lats, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Conan's Wheel
6. Play demonstration

   6. Bodyweight Standing Close-grip One Arm Row

   35% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: lats, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Conan's Wheel
7. Play demonstration

   7. One Arm Towel Row

   35% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arm fully, allowing the towel to hang in front of you.
   4. Pull the towel towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

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

   Why this matches

   • Primary muscle: upper back, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Conan's Wheel
8. Play demonstration

   8. Bodyweight Standing One Arm Row (With Towel)

   35% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

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

   Why this matches

   • Primary muscle: lats, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Conan's Wheel
9. 

   9. Sit Squats

   35% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   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 Conan's Wheel
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Conan's Wheel
   • Balance: easier to stay steady on than the Conan's Wheel
10. 

    10. Crossover Reverse Lunge

    35% match

    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

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

    Why this matches

    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Conan's Wheel