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High Knee Squat Alternative

12 substitute exercises that target the same muscles

1
Step Knee Thrust demonstration

Step Knee Thrust
2
Archer Stepback demonstration

Archer Stepback
3
Mountain Climber Lunge demonstration

Mountain Climber Lunge
4
Half Squat Torso Punches demonstration

Half Squat Torso Punches
5
Bodyweight Squat to Side Leg demonstration

Bodyweight Squat to Side Leg
6
Downward Dog Sprint demonstration

Downward Dog Sprint
7
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
8
Lunge Warm Up demonstration

Lunge Warm Up
9
Briskly Walking demonstration

Briskly Walking
10
Twisted Leg Lunge Pose demonstration

Twisted Leg Lunge Pose
11
Sprint demonstration

Sprint
12
Squat Mobility Twist demonstration

Squat Mobility Twist

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 High Knee Squat trains

Primary Gluteus Maximus Quadriceps

Secondary Hamstrings Obliques Rectus Abdominis

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