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Hip Swirls Alternative

12 substitute exercises that target the same muscles

1
Standing Side and Front Leg Raise demonstration

Standing Side and Front Leg Raise
2
Squat Thrust demonstration

Squat Thrust
3
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
4
Mountain Climber Plank demonstration

Mountain Climber Plank
5
Swing Back Knee Drives demonstration

Swing Back Knee Drives
6
Squat Press Down Twist demonstration

Squat Press Down Twist
7
High Knee Twist demonstration

High Knee Twist
8
Front Plank Toe Tap demonstration

Front Plank Toe Tap
9
Front Plank on Elbow Toe Tap demonstration

Front Plank on Elbow Toe Tap
10
Bodyweight Windmill demonstration

Bodyweight Windmill
11
Twisting Knee-Up demonstration

Twisting Knee-Up
12
Standing Side Crunch (Diagonal) demonstration

Standing Side Crunch (Diagonal)

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 Hip Swirls trains

Primary Obliques Rectus Abdominis

Secondary Gluteus Medius Quadriceps Tensor Fasciae Latae

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