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Four Limbed Staff Alternative

12 substitute exercises that target the same muscles

1
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
2
Full Planche Push-Up demonstration

Full Planche Push-Up
3
Chaturanga Pose demonstration

Chaturanga Pose
4
Isometric Wipers demonstration

Isometric Wipers
5
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
6
Rotating Push-Up demonstration

Rotating Push-Up
7
Plank Push-Up Row demonstration

Plank Push-Up Row
8
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
9
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
10
Push-Up with Twist demonstration

Push-Up with Twist
11
Frog Planche demonstration

Frog Planche
12
Rotate Push-Up demonstration

Rotate Push-Up

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 Four Limbed Staff trains

Primary Pectoralis Major Sternal Head Rectus Abdominis Triceps Brachii

Secondary Deltoid Anterior Obliques Quadriceps

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