This is long overdue, and for that I apologize, but here’s the Ultimate Exercise Substitutions List.

Feel free to add your suggestions or follow up questions below, and we’ll keep building this out as a  great resource.

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Exercise Substitutions

For Squats –> You can do split squats, lunges, step-ups, reaching lunges, 1-leg deadlifts, or 1-leg hip extensions

For DB Incline Press –> You can do DB Chest Press, DB Floor Press, DB Standing 1-Arm Shoulder Press, Dips with Knee-ups

For DB Chest Supported Row -> You can do DB Row, BB Row, Seated Row, DB Renegade Rows, DB Rear Deltoid Raise

For Dips with Knees-up –> Any version of close-grip pushup, DB Floor Press, DB Close-grip Press, DB Close-grip Floor press

For DB Chest Presses (of any kind) -> You can do one of these:

– pushups
– close-grip pushups
– decline pushup
– elevated pushups
– off-set pushups
– pushups with your feet on the ball
– pushups with your hands on the ball
– spiderman pushups
– pike pushups
– or possibly the hardest two hand pushup of them all, decline close-grip spiderman pushups

For DB Split Squats -> You can do:

– 1-leg lying hip extensions for beginners
– high-rep Bulgarian split squats for advanced
– high-rep split squats with your front foot elevated 4-6 inches for intermediate
– 1-leg deadlifts
– 1-leg squats onto bench
– 1-leg squats standing on the bench
– deepstep-ups
– reaching lunges

For DB Rows -> Using the smith machine, you can do…
– inverted rows
– underhand inverted rows
– inverted rows with your feet on the ball
– inverted rows holding the ends of a towel hung over the bar (advanced grip strength there!)

For DB Rows -> Using the pullup bar, you can do…
– eccentric pull-ups
– regular pull-ups
– sternum pull-ups
– chinups
– side to side pull-ups

Not strong enough for Stability Ball Leg Curls -> You can do:
– Lying hip extensions and 1-leg hip extensions
– Then progress into hip extensions with feet on the ball.

If you have pain during squats & Lunges -> You can do:
– lying 1-leg hip extensions

For Step-Ups -> You can do:
– 1-leg hip extensions

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Have other ideas or questions?

Please comment below.

To your success,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Craig Ballantyne

If you want to double your income, work less, and become the ambitious millionaire you've always wanted to be... Craig Ballantyne is the coach who will help you do it. With more than 20-years of experience as an entrepreneur and five 7-figure businesses under his belt, he specializes in helping "struckling" entrepreneurs get out of the mud and build the business of their dreams. To see if you qualify for Craig's "Millionaire Coaching Program" send an email to support@earlytorise.com with the subject line "Millionaire".

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