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Jumping Squat Jack Alternative

12 substitute exercises that target the same muscles

1
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
2
Long Distance Running demonstration

Long Distance Running
3
Jump on Fit Box demonstration

Jump on Fit Box
4
Sprint demonstration

Sprint
5
Assault Run demonstration

Assault Run
6
Walking demonstration

Walking
7
Barbell Split Clean demonstration

Barbell Split Clean
8
Half to Full Jumping Jack demonstration

Half to Full Jumping Jack
9
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
10
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
11
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
12
Walking on Treadmill demonstration

Walking on Treadmill

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 Jumping Squat Jack trains

Primary Gluteus Maximus Quadriceps

Secondary Deltoid Anterior Deltoid Lateral Gastrocnemius Hamstrings

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