4 Punches Side Squat Alternative
12 substitute exercises that target the same muscles
Bodyweight Squat to Side Leg
Downward Dog Sprint
Lunge with Twist
Skater Step-Back
Lunge Warm Up
Briskly Walking
Twisted Leg Lunge Pose
Ski Runners
Spin Back Kick
Sprint
Squat Mobility Twist
Run
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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