10 Best Lever Gripper Hands Alternatives for Limited Equipment

Ranked Lever Gripper Hands Alternatives

10 substitutes, ranked by how closely each one matches the Lever Gripper Hands 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. 

   1. Plank

   60% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the abs rather than the forearms.

   How to perform this exercise

   1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
   2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

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

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not standing
2. Play demonstration

   2. Potty Squat With Support

   36% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold onto a stable support, such as a chair or wall, for balance.
   3. Lower your body down into a squat position by bending your knees and pushing your hips back.
   4. Keep your chest up and your back straight throughout the movement.
   5. Pause for a moment at the bottom, then push through your heels to return 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 forearms
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
3. 

   3. Bodyweight Squat

   35% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

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

   Why this matches

   • Primary muscle: quads, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
4. 

   4. Freehand Jump Squat

   35% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Cross your arms over your chest.
   2. With your head up and your back straight, position your feet at shoulder width.
   3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
   4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
   5. When you touch the floor again, immediately squat down and jump again.
   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: quads, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
5. Play demonstration

   5. Potty Squat

   35% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
   3. Keep your chest up and your back straight throughout the movement.
   4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
   5. Pause for a moment at the bottom, then push through your heels to return 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: abs, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
6. 

   6. Sit Squats

   35% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

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

   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, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
7. Play demonstration

   7. Semi Squat Jump

   32% 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. Jump explosively, extending your hips and knees while swinging your arms for momentum.
   4. Land softly on the balls of your feet and immediately go into the next repetition.
   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: quads, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
   • Balance: harder to stay steady on than the Lever Gripper Hands
8. Play demonstration

   8. Squat To Overhead Reach

   32% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. 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: quads, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
   • Balance: harder to stay steady on than the Lever Gripper Hands
9. Play demonstration

   9. Bodyweight Squatting Row

   31% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
   2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
   3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. 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: lats, not forearms
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripper Hands
   • Balance: harder to stay steady on than the Lever Gripper Hands
10. Best match

    Play demonstration

    10. Modified Push Up To Lower Arms

    31% match

    • Forearms
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
    4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
    5. 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: forearms, the same as the Lever Gripper Hands
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Lever Gripper Hands