10 Best Heaving Snatch Balance Alternatives for Quad Strength

Ranked Heaving Snatch Balance Alternatives

10 substitutes, ranked by how closely each one matches the Heaving Snatch Balance 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. Play demonstration

   1. Ring Dips

   66% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not quads
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, the same as the Heaving Snatch Balance
2. Play demonstration

   2. Reverse Dip

   63% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
3. Play demonstration

   3. Chest Dip

   54% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
   • Balance: easier to stay steady on than the Heaving Snatch Balance
4. Best match

   Play demonstration

   4. Backward Jump

   53% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees slightly and jump backwards, pushing off with both feet.
   3. Land softly on the balls of your feet, bending your knees to absorb the impact.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: quads, the same as the Heaving Snatch Balance
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Heaving Snatch Balance
5. Play demonstration

   5. Forward Jump

   53% 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. Swing your arms back for momentum.
   4. Jump forward explosively, extending your hips, knees, and ankles.
   5. Land softly on the balls of your feet and immediately go into the next jump.
   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: quads, the same as the Heaving Snatch Balance
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Heaving Snatch Balance
6. 

   6. Rocket Jump

   53% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible.
   3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

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

   Why this matches

   • Primary muscle: quads, the same as the Heaving Snatch Balance
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
7. 

   7. Bench Jump

   52% 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 Heaving Snatch Balance
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
8. Play demonstration

   8. Elbow Dips

   52% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up 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: triceps, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Heaving Snatch Balance
   • Balance: easier to stay steady on than the Heaving Snatch Balance
9. 

   9. Bench Dips

   51% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
   2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
   3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Heaving Snatch Balance
10. 

    10. Frog Hops

    50% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
    2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

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

    Why this matches

    • Primary muscle: quads, the same as the Heaving Snatch Balance
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Heaving Snatch Balance
    • Balance: easier to stay steady on than the Heaving Snatch Balance