← All exercises

Double Knee Side Thrust Alternative

12 substitute exercises that target the same muscles

1
Half Squat Torso Punches demonstration

Half Squat Torso Punches
2
Step Knee Thrust demonstration

Step Knee Thrust
3
Mountain Climber Lunge demonstration

Mountain Climber Lunge
4
Shoulder Rotation Twist Split Lunge Stretch demonstration

Shoulder Rotation Twist Split Lunge Stretch
5
Side Kick Burpee demonstration

Side Kick Burpee
6
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
7
Archer Stepback demonstration

Archer Stepback
8
Silent Burpee demonstration

Silent Burpee
9
Single Leg Stand demonstration

Single Leg Stand
10
Switching Downward Punch demonstration

Switching Downward Punch
11
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
12
Bear Crawl demonstration

Bear Crawl

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 Double Knee Side Thrust trains

Primary Gluteus Maximus Quadriceps Rectus Abdominis

Secondary Deltoid Anterior Obliques Serratus Anterior

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.