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Burpee Squat Alternative

12 substitute exercises that target the same muscles

1
Jump on Fit Box demonstration

Jump on Fit Box
2
Sprint demonstration

Sprint
3
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
4
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
5
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
6
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
7
Long Distance Running demonstration

Long Distance Running
8
Kettlebell Swing demonstration

Kettlebell Swing
9
Walking demonstration

Walking
10
Barbell Deadlift demonstration

Barbell Deadlift
11
Power Sled Drag demonstration

Power Sled Drag
12
Farmers Walk demonstration

Farmers 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 Burpee Squat trains

Primary Gluteus Maximus Quadriceps

Secondary Erector Spinae Gastrocnemius Hamstrings Rectus Abdominis

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