Dorsi exercise library
Exercise alternatives, chosen by the job they need to do.
A replacement is useful only when it fits your goal and current constraints. Compare options by training effect, equipment, tradeoff, and first-session setup.
Published guides
Choose an exercise
Leg extension alternatives
No leg-extension machine does not mean no direct quad work. Choose the replacement by the job you need: stable quad volume, a home option, unilateral work, or a heavier supported squat.
4 options · videos · programming
Face pull alternatives
A face pull combines several jobs: rear-delt work, scapular retraction, and external rotation. The right substitute depends on which of those jobs your program actually needs.
4 options · videos · programming
Hip thrust alternatives
Replace the hip thrust by deciding whether you need loaded glute lockout, a hinge that trains the hamstrings too, or a unilateral exercise that fits limited equipment.
4 options · videos · programming
Leg press alternatives
The leg press offers stable, heavily loaded knee and hip extension. Replace it with the amount of support, unilateral work, and equipment your current session allows.
4 options · videos · programming
Deadlift alternatives
A deadlift can serve strength, posterior-chain hypertrophy, or simple hinge practice. Pick the alternative by the job you want to keep—not by finding a lift that merely looks similar.
4 options · videos · programming