Busy gym? No problem. Gym machines too intimidating for you? You're not alone. Good news – there are plenty of other exercises that work just as well! When the gym gets crowded or your usual machines are taken, that’s where these exercises come in to save your workout. Being flexible is key, especially in a packed gym. These exercises make switching things up easy, giving you a diverse workout even when your favourite machines aren’t available.

Staying flexible helps you to reach your fitness goals, and also keeps your workouts fun and challenging. So, next time the gym feels too crowded or the machines are occupied, these exercises step up to help you stay fit, no matter what. We’ve gathered simple workouts like push-ups, squats, and more that’ll tone your muscles and make your workout exciting.

Just remember, do these exercises carefully because they might need a bit more balance and coordination than using machines.

1. Leg Press Alternative: Goblet Squats

Leg Press Machine (Targets quadriceps, hamstrings, glutes):

The leg press machine primarily works the quadriceps, hamstrings, and glutes.

Alternative: Goblet Squats (Targets quadriceps, hamstrings, glutes):

Hold a dumbbell or kettlebell close to your chest.
Stand with feet shoulder-width apart.
Lower your body by bending your knees and hips.
Keep your chest up and back straight.
Push through your heels to return to the starting position.
Repeat for the desired number of repetitions.

2. Lat Pulldown Alternative: Pull-Ups/Assisted Pull-Ups

Lat Pulldown Machine (Targets latissimus dorsi, biceps, upper back):

This machine exercise strengthens the upper back and biceps.

Alternative: Pull-Ups/Assisted Pull-Ups (Targets latissimus dorsi, biceps, upper back):

Grab a pull-up bar with palms facing away at shoulder width.
Hang with arms fully extended.
Pull yourself up until your chin clears the bar.
Lower yourself back down with control.
Repeat.

3. Chest Press Machine Alternative: Push-Ups

Chest Press Machine (Targets chest, shoulders, triceps):

It focuses on the chest, shoulders, and triceps.

Alternative: Push-Ups (Targets chest, shoulders, triceps):

Start in a plank position, hands slightly wider than shoulder-width.
Lower your body by bending elbows until chest nearly touches the ground.
Push back up to the starting position.
Keep your body in a straight line throughout the movement.

4. Leg Extension Machine Alternative: Lunges

Leg Extension Machine (Targets quadriceps):

Isolates and strengthens the quadriceps muscles.

Alternative: Lunges (Targets quadriceps):

Stand tall, take a step forward with one leg, and lower your hips until both knees are bent at 90 degrees.
Keep your front knee aligned with your ankle.
Push back up to the starting position and repeat on the other side.

5. Seated Row Machine Alternative: Bent-Over Rows

Seated Row Machine (Targets upper back, biceps):

Works the upper back muscles and biceps.

Alternative: Bent-Over Rows (Targets upper back, biceps):

Use dumbbells or a barbell and hinge at the hips with knees slightly bent.
Pull the weight towards your lower chest while keeping your back straight.
Lower the weight back down with control and repeat.

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6. Leg Curl Machine Alternative: Romanian Deadlifts

Leg Curl Machine (Targets hamstrings):

Specifically focuses on the hamstrings.

Alternative: Romanian Deadlifts (Targets hamstrings):

Hold a barbell or dumbbells and hinge at the hips while keeping legs slightly bent.
Lower the weights towards the floor while maintaining a straight back.
Return to the starting position by driving your hips forward.

7. Shoulder Press Machine Alternative: Overhead Dumbbell Press

Shoulder Press Machine (Targets shoulders, triceps):

Focuses on the deltoid muscles and triceps.

Alternative: Overhead Dumbbell Press (Targets shoulders, triceps):

Use dumbbells and start with weights at shoulder height.
Press the weights overhead until arms are fully extended.
Lower the weights back to the starting position and repeat.

8. Calf Raise Machine Alternative: Standing Calf Raises

Calf Raise Machine (Targets calf muscles):

Isolates and strengthens the calf muscles.

Alternative: Standing Calf Raises (Targets calf muscles):

Stand on a step or elevated surface with the balls of your feet on the edge.
Rise up on your toes by extending your ankles.
Lower your heels below the level of the step and repeat.

9. Abdominal Machine Alternative: Plank Variations

Abdominal Machine (Targets core muscles):

Focuses on isolated abdominal muscles.

Alternative: Plank Variations (Targets core muscles):

1. Standard Plank:

Start in a push-up position, but with elbows on the ground.
Keep your body in a straight line from head to heels, engaging your core.
Hold for a set duration.

2. Side Plank:

Lie on your side and prop yourself up on one elbow.
Keep your body in a straight line and hold.
Switch sides and repeat.

3. Plank with Leg Lift:

Get into a plank position.
Lift one leg a few inches off the ground, keeping your body stable.
Alternate legs.

10. Adductor/Abductor Machine Alternatives: Side Lunges and Clamshells

Adductor/Abductor Machine (Targets inner/outer thigh muscles):

Specifically isolates the inner and outer thigh muscles.

Alternative: Side Lunges and Clamshells (Targets inner/outer thigh muscles):

Side Lunges (Targets adductors and abductors):

Stand tall, take a wide step to the side, and bend one knee while keeping the other leg straight.
Push back to the starting position and repeat on the other side.

Clamshells (Targets abductors):

Lie on your side with knees bent and stacked on top of each other.
Keeping your feet together, open your knees while maintaining a stable pelvis.
Close your knees and repeat.

*Remember, these exercises engage multiple muscles and may not isolate the exact same muscles as the machines, but they effectively target similar areas.

** Also remember to perform exercises with proper form and gradually increase intensity to minimise the risk of injury.

Busy Gym? Alternatives to Gym Machines | Exercises & How to Do Them