Barbell Side Split Squat Alternative
12 substitute exercises that target the same muscles
Barbell Sumo Deadlift
Barbell Sumo Squat
Plyo Side Lunge Stretch
Barbell Paused Sumo Deadlift
Dumbbell Sumo Deadlift
Landmine Sumo Squat
Kettlebell Sumo Squat
4 Reverse Lunge and 4 Side Taps
Sumo Squat Side Lunge
Kettlebell Cossack Squat
Weighted Chain Sumo Deadlift
Dumbbell Curtsey Lunge
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 Barbell Side Split Squat trains
Primary Gluteus Maximus Quadriceps
Secondary Adductor Magnus Hamstrings Sartorius
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