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Duck and Side Punch Alternative

12 substitute exercises that target the same muscles

1
Swing Back Knee Drives demonstration

Swing Back Knee Drives
2
Squat Thrust demonstration

Squat Thrust
3
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
4
Mountain Climber Plank demonstration

Mountain Climber Plank
5
Squat Press Down Twist demonstration

Squat Press Down Twist
6
Plank Arm Lifts demonstration

Plank Arm Lifts
7
Boxing Left Uppercut demonstration

Boxing Left Uppercut
8
Standing Side and Front Leg Raise demonstration

Standing Side and Front Leg Raise
9
Plank Jacks demonstration

Plank Jacks
10
Mountain Climber Cross demonstration

Mountain Climber Cross
11
Lunge Warm Up demonstration

Lunge Warm Up
12
V Sit Cross Punch demonstration

V Sit Cross Punch

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 Duck and Side Punch trains

Primary Obliques

Secondary Deltoid Anterior Quadriceps Rectus Abdominis

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