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Front Plank Alternative

12 substitute exercises that target the same muscles

1
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
2
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
3
Bird Dog demonstration

Bird Dog
4
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
5
Squat Press Down Twist demonstration

Squat Press Down Twist
6
Archer Stepback demonstration

Archer Stepback
7
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
8
Side Kick Burpee demonstration

Side Kick Burpee
9
Squat Thrust demonstration

Squat Thrust
10
Mountain Climber Plank demonstration

Mountain Climber Plank
11
Mountain Climber Lunge demonstration

Mountain Climber Lunge
12
Step Knee Thrust demonstration

Step Knee Thrust

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 Front Plank trains

Primary Rectus Abdominis

Secondary Erector Spinae Gluteus Maximus Obliques Quadriceps

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