Suggested Exercise Swaps to Try at AFAC Gym

Just because you see everyone doing a certain exercise on the gym floor doesn’t automatically make it the most effective option for your goals. While plenty of traditional movements can absolutely build strength and muscle, some alternatives may offer subtle advantages, like being easier to progressively overload, more joint-friendly, or more convenient to set up.

If your progress has stalled or your workouts feel repetitive, it might be time to shake things up. Small changes to your routine can reignite progress, challenge your muscles in new ways, and help you break through plateaus. Here are some smart exercise swaps you can try at AFAC gym in Thornton, CO, to get more out of your training.

Barbell Back Squat

The barbell back squat is often labeled the “king” of lower body exercises, but that doesn’t always mean it’s the best choice for targeting your quads or fitting your individual needs.

Try swapping to:

• Barbell Front Squat
• Leg Press Machine
• Goblet Squat
• Landmine Hack Squat

If you enjoy barbell training but dread loading up for back squats, the front squat is a great alternative. Holding the bar in front shifts the load forward, encouraging a more upright torso and deeper knee bend, both of which place greater emphasis on the quads. It also typically requires less weight, making setup faster and less intimidating.

For a simpler setup, the leg press machine mimics the squat pattern without requiring you to balance a barbell. It’s beginner-friendly, easy to adjust, and allows you to push close to failure without worrying about getting stuck under a bar.

The goblet squat is perfect when equipment is limited. Holding a dumbbell at your chest helps reinforce proper form, encourages depth, and keeps your torso upright.

Lastly, the landmine hack squat is an underrated option that delivers serious lower-body intensity.

How to do it:
Place one end of a barbell in a landmine attachment and load the other end. Position the bar over one shoulder while facing away from the anchor point. Step forward, brace your core, and sit back into a squat. Drive through your feet to stand back up and repeat.

Deadlift

The deadlift is a powerhouse movement designed to build posterior chain strength through a hip hinge pattern. While effective, it can also be taxing on the lower back and require significant setup.

Suggested swaps:

• Trap Bar Deadlift – Keeps the load closer to your center of gravity, often reducing strain on the lower back while still allowing heavy lifting.
• Romanian Deadlift (RDL) – Focuses more on the hamstrings and glutes by limiting knee bend and emphasizing a controlled stretch.
• Barbell Hip Thrust – A great option when pulling from the floor isn’t ideal, delivering strong glute activation and hip extension.

Each of these variations maintains the primary goal of deadlifting — powerful hip extension — while offering slightly different benefits depending on your comfort and training focus.

Bench Press

The bench press is a staple for building upper-body strength, particularly in the chest, shoulders, and triceps. However, it’s not the only way to train horizontal pressing effectively.

Suggested swaps:

• Dumbbell Bench Press – Allows for a greater range of motion and requires more stabilization, helping address muscle imbalances.
• Push-Ups – A simple yet effective bodyweight movement that can be scaled for any fitness level.
• Weighted Push-Ups – Add resistance with a plate on your back or by wearing a vest to increase difficulty and stimulate growth.
• Dips – A challenging bodyweight option that heavily targets the chest and triceps.
• Floor Press – Basically a bench press without the bench, this exercise limits range of motion, making it easier on the shoulders while still building pressing strength.
• Machine Chest Press – Easy to set up, highly adjustable, and ideal for safely pushing close to failure without worrying about balance.

These alternatives all maintain the same general movement pattern while offering flexibility based on equipment availability and comfort level.

Bent-Over Barbell Rows

When building a thick, strong back, bent-over barbell rows are often the go-to. While effective, they’re not the only option, and they can be demanding on your lower back.

Try swapping to:

• Bent-Over Dumbbell Rows – Provide a greater range of motion and allow for more control and grip variation.
• Chest-Supported Rows – Eliminate lower-back fatigue by supporting your torso, letting you focus purely on your upper back.
• Seated Cable Rows – Offer consistent tension throughout the movement and are easy to adjust for different grips and angles.

All of these options preserve the horizontal pulling pattern while helping you better target your back muscles with less strain.

Glute Kickbacks

Glute kickbacks are popular, but they’re not always practical, especially if the machine feels too heavy or awkward to use.

Swap in: Single-Leg Hip Thrust

The single-leg hip thrust is a highly effective alternative that requires minimal equipment. By working one leg at a time, you’ll improve balance, build strength, and increase glute activation.

As you get stronger, you can add resistance by placing a dumbbell or barbell across your hips, making this exercise easy to progress over time.

Shoulder Presses With Elbows to the Side

Traditional shoulder presses often involve flaring your elbows out to the sides. While common, this position can place unnecessary stress on the shoulder joint and lead to discomfort over time.

Alternative: One-Arm Dumbbell Press

The one-arm dumbbell press allows for a more natural arm path and engages your entire body for stability.

Start in a staggered stance with a dumbbell in one hand. Keep your elbow close to your body, then press the weight overhead while driving through your feet. At the top, your palm should face inward. Lower the weight with control and repeat before switching sides.

This variation not only trains your shoulders but also improves coordination and core stability.

Planks

Planks are excellent for building core endurance, but they mainly focus on holding a static position. To develop a stronger, more functional core, it’s helpful to incorporate movement and rotation.

Try swapping to: Russian Twists

Russian twists add a rotational element that challenges your core in a new way.

Benefits include:

• Improved anti-rotational strength and stability
• Greater engagement of the obliques
• Increased time under tension with weighted or advanced variations

Adding this type of movement can help build a more well-rounded, functional core.

Upgrade Your Routine to Unlock Better Results

Sticking to the same exercises week after week can eventually slow your progress, but it doesn’t take a complete overhaul to get back on track. Strategic swaps like these can make your workouts more efficient, more engaging, and ultimately more effective.

Whether you’re looking to reduce joint strain, simplify your setup, or challenge your muscles in new ways, these alternatives can help you train smarter, not just harder. Next time you hit the floor at AFAC gym, try mixing in a few of these swaps and see how your body responds.

If you’re not a member yet, we hope you’ll visit AFAC gym today to speak to our team about our affordable memberships and personal trainers. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, personal trainers, and our rock climbing wall and cave — please contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.