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Butt Kick and Jumping Jack Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
2
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
3
Stepback with Corner Touch demonstration

Stepback with Corner Touch
4
Marching on Spot Press demonstration

Marching on Spot Press
5
Barbell Split Clean demonstration

Barbell Split Clean
6
Barbell Hang Snatch demonstration

Barbell Hang Snatch
7
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
8
Cluster demonstration

Cluster
9
Kettlebell Single-Arm Overhead Lunge demonstration

Kettlebell Single-Arm Overhead Lunge
10
Standing Power Throw demonstration

Standing Power Throw
11
Barbell Full Clean demonstration

Barbell Full Clean
12
Kettlebell Thruster demonstration

Kettlebell Thruster

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 Butt Kick and Jumping Jack trains

Primary Deltoid Anterior Gluteus Maximus Quadriceps

Secondary Gastrocnemius Hamstrings Rectus Abdominis

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