10 Best Plie Dumbbell Squat Alternatives for Quad Development

Ranked Plie Dumbbell Squat Alternatives

10 substitutes, ranked by how closely each one matches the Plie Dumbbell Squat 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. Goblet Squat

   99% match

   • Quads
   • Kettlebell
   • Intermediate
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the quads.

   How to perform this exercise

   1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
   2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
   3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

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

   Why this matches

   • Primary muscle: quads, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
   • Body position: standing, the same as the Plie Dumbbell Squat
2. Play demonstration

   2. Dumbbell Goblet Squat

   95% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
   2. Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment at the bottom, then push through your heels to return 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: quads, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
   • Body position: standing, the same as the Plie Dumbbell Squat
3. Play demonstration

   3. Dumbbell Supported Squat

   89% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment at the bottom, then push through your heels to return 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: quads, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
   • Body position: standing, the same as the Plie Dumbbell Squat
4. 

   4. Front Squats With Two Kettlebells

   89% match

   • Quads
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
   2. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
   3. Rise back up by driving through your heels and repeat.

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

   Why this matches

   • Primary muscle: quads, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
   • Body position: standing, the same as the Plie Dumbbell Squat
5. 

   5. Squat With Bands

   85% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the quads.

   How to perform this exercise

   1. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

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

   Why this matches

   • Primary muscle: quads, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
   • Body position: standing, the same as the Plie Dumbbell Squat
6. 

   6. Squat With Chains

   85% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

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

   Why this matches

   • Primary muscle: quads, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
7. 

   7. Squat With Plate Movers

   85% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
   2. Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
   3. Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
   4. Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
   5. Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
   6. At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
   7. Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
   8. Place your inside foot on the weight plate, adopting a wide stance for the next repetition.

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

   Why this matches

   • Primary muscle: quads, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
   • Body position: standing, the same as the Plie Dumbbell Squat
8. 

   8. Barbell Squat

   85% match

   • Quads
   • 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 to just below shoulder level. 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 shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also 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 and hips 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. 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 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: quads, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
   • Body position: standing, the same as the Plie Dumbbell Squat
9. 

   9. Speed Squats

   85% match

   • Quads
   • 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 shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
   4. Begin to 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 fast as possible without involving momentum 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. Note: You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
   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, the same as the Plie Dumbbell Squat
   • Equipment: free weights, the same as the Plie Dumbbell Squat
   • Body position: standing, the same as the Plie Dumbbell Squat
10. 

    10. Front Barbell Squat

    84% match

    • Quads
    • 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, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
    2. Lift the bar 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 shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also 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 described in the foot positioning 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 mainly with the middle of your foot 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: quads, the same as the Plie Dumbbell Squat
    • Equipment: free weights, the same as the Plie Dumbbell Squat
    • Body position: standing, the same as the Plie Dumbbell Squat