Burpee Squat Alternative
12 substitute exercises that target the same muscles
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Sprint
Barbell Deadlift
Burpee Long Jump with Push-Up
Barbell One-Arm Side Deadlift
Barbell Pause Deadlift
Kettlebell Swing
Walking on Incline Treadmill
Walking
Long Distance Running
Spin Back Kick
Power Sled Drag
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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