Goblet Squat
Dumbbell · Same quads, glutes
Hold one dumbbell upright against your chest, hands cupping the top end.
Cue: Elbows inside knees, controlled descent, drive through mid-foot.
How to do it →Reverse Lunge alternatives
The Reverse Lunge mainly trains your quads and glutes. These swaps hit the same muscles, so you don't lose the session.
Leg Press
Machine · Same quads, glutes
Sit with your back and hips flat on the pad.
Cue: Feet shoulder-width, lower until hips start to tuck, don't lock out hard.
How to do it →Hack Squat
Machine · Same quads
Shoulders under the pads, back flat against the backrest.
Cue: Stay tall against the pad, knees track over toes.
How to do it →Bulgarian Split Squat
Dumbbell · Same quads, glutes
Back foot laces-down on a bench, front foot a long stride ahead.
Cue: Long stance, torso slightly forward, front heel planted.
How to do it →Tap 'Equipment busy?' mid-workout and your Gyde picks the swap and works out the starting weight for you.
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