Hindu Squat Alternative
12 substitute exercises that target the same muscles
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Sprint
Long Distance Running
Assault Run
Barbell Split Clean
Walking
Cluster
Marching on Spot Press
Butt Kick and Jumping Jack
Ski Runners
Downward Dog Sprint
Bodyweight Rear Lunge Front Raise
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 Hindu Squat trains
Primary Gluteus Maximus Quadriceps
Secondary Deltoid Anterior Gastrocnemius Hamstrings
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