Feet shoulder-width, weight balanced across the whole foot
No equipment
Free tool
Exercise substitution finder
Swap an exercise without breaking the session. Pick what you're doing, add your constraints, and get same-pattern alternatives that the engine has cleared against contraindications — knees, shoulders, lower back, pregnancy trimester, postpartum stage, or a downstairs neighbor.
Your constraints
Chair Squat
squat pattern · quads, glutes
Cue: Sit back and down toward the chair like you're reaching for it with your hips
Safe same-pattern swaps
Back flat on the wall, thighs parallel to the floor if available
No equipment
These come from the same substitution logic the Kalyra player uses — filtered by contraindications, pattern match and your constraints above.
The app does this mid-workout
Swap, skip, shrink the session — the plan stays balanced.
Why pattern-matched swaps beat "just do squats instead"
A good substitution trains the same movement pattern (hinge, squat, push, pull…) with the same muscles, so your program stays balanced. A bad one quietly turns your pull day into leg day. Every exercise in Kalyra's database carries contraindication metadata — curated, not scraped — and the substitution logic enforces it against your actual constraint set, exactly like the app's player does mid-workout.