Assault Run Alternative
12 substitute exercises that target the same muscles
Walking on Incline Treadmill
Walking on Treadmill
Long Distance Running
Jump on Fit Box
Walking
Run on Treadmill
Sprint
Barbell Split Clean
Downward Dog Sprint
Lever Elliptical Static Walk
Elliptical Machine Walk
Walk
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 Assault Run trains
Primary Gastrocnemius Gluteus Maximus Hamstrings Quadriceps
Secondary Deltoid Anterior Soleus Tibialis Anterior
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