10 Best Yoke Walk Alternatives for Quad Strength

Ranked Yoke Walk Alternatives

10 substitutes, ranked by how closely each one matches the Yoke Walk 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

   56% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

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

   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 quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
2. Best match

   

   2. Side Standing Long Jump

   50% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   It still works the quadriceps, through a different movement.

   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 Yoke Walk
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Yoke Walk
3. 

   3. Standing Long Jump

   50% 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 Yoke Walk
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Yoke Walk
4. 

   4. Sit Squats

   48% 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 Yoke Walk
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Yoke Walk
   • Balance: easier to stay steady on than the Yoke Walk
5. 

   5. Single Leg Butt Kick

   42% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want to work the quadriceps one side at a time.

   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 Yoke Walk
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Yoke Walk
6. Play demonstration

   6. Squat To Overhead Reach With Twist

   39% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

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

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Yoke Walk
7. Play demonstration

   7. Squat To Overhead Reach

   39% 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 quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Yoke Walk
8. Play demonstration

   8. Burpee

   39% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
   3. Kick your feet back into a push-up position.
   4. Perform a push-up, keeping your body in a straight line.
   5. Jump your feet back into the squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into a squat position to begin the next repetition.

   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: your heart and lungs, not quadriceps
   • Equipment: bodyweight only, not free weights
9. Play demonstration

   9. Balance Board

   39% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place the balance board on a flat surface.
   2. Step onto the balance board with one foot, ensuring it is centered.
   3. Slowly shift your weight onto the foot on the balance board, keeping your core engaged.
   4. Maintain your balance and stability as you hold the position for a desired amount of time.
   5. Repeat the exercise with the other foot.

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

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Yoke Walk
   • Balance: harder to stay steady on than the Yoke Walk
10. Play demonstration

    10. Bodyweight Squatting Row

    39% 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 quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Yoke Walk