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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
Chaturanga Pose demonstration

Chaturanga Pose
3
Full Planche Push-Up demonstration

Full Planche Push-Up
4
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
5
Plank Push-Up Row demonstration

Plank Push-Up Row
6
Isometric Wipers demonstration

Isometric Wipers
7
Rotating Push-Up demonstration

Rotating Push-Up
8
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
9
Push-Up with Twist demonstration

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

Modified Hindu Push-Up
11
Push-Up to Side Plank demonstration

Push-Up to Side Plank
12
Push-Up Jack demonstration

Push-Up Jack

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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