4 Punches Side Squat Alternative
12 substitute exercises that target the same muscles
Run
Downward Dog Sprint
Skater Step-Back
Bodyweight Squat to Side Leg
Briskly Walking
Lunge Warm Up
Sprint
Spin Back Kick
Squat Mobility Twist
Turn Side Step 4 Corner Touches
Twisted Leg Lunge Pose
Ski Runners
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the 4 Punches Side Squat trains
Primary Gluteus Maximus Quadriceps
Secondary Adductor Longus Hamstrings Obliques
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