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High Knee Star Tap Alternative

12 substitute exercises that target the same muscles

1
High Knee Sprints demonstration

High Knee Sprints
2
Step Knee Thrust demonstration

Step Knee Thrust
3
Side Punch with Opposite Leg Lift demonstration

Side Punch with Opposite Leg Lift
4
Switching Downward Punch demonstration

Switching Downward Punch
5
Double Knee Side Thrust demonstration

Double Knee Side Thrust
6
Bear Walk demonstration

Bear Walk
7
Half Squat Torso Punches demonstration

Half Squat Torso Punches
8
Mountain Climber Lunge demonstration

Mountain Climber Lunge
9
Criss Cross Jack demonstration

Criss Cross Jack
10
Silent Burpee demonstration

Silent Burpee
11
Bear Crawl demonstration

Bear Crawl
12
Shoulder Rotation Twist Split Lunge Stretch demonstration

Shoulder Rotation Twist Split Lunge Stretch

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 Star Tap trains

Primary Quadriceps Rectus Abdominis

Secondary Deltoid Anterior Gluteus Maximus Iliopsoas

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