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Arms Forward Butt Kick Alternative

12 substitute exercises that target the same muscles

1
Sprint demonstration

Sprint
2
Jump on Fit Box demonstration

Jump on Fit Box
3
Long Distance Running demonstration

Long Distance Running
4
Downward Dog Sprint demonstration

Downward Dog Sprint
5
Assault Run demonstration

Assault Run
6
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
7
Barbell Split Clean demonstration

Barbell Split Clean
8
Walking demonstration

Walking
9
Ski Runners demonstration

Ski Runners
10
Reverse Lunge Quick Arms demonstration

Reverse Lunge Quick Arms
11
Run demonstration

Run
12
Walking on Treadmill demonstration

Walking on Treadmill

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 Arms Forward Butt Kick trains

Primary Hamstrings Quadriceps

Secondary Deltoid Anterior Gastrocnemius Gluteus Maximus Rectus Abdominis

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