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Kneeling Pulse Alternative

12 substitute exercises that target the same muscles

1
Bird Dog demonstration

Bird Dog
2
Reverse Plank demonstration

Reverse Plank
3
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
4
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
5
Tiger Curl Pose demonstration

Tiger Curl Pose
6
Sliding Leg Bird Dog demonstration

Sliding Leg Bird Dog
7
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
8
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
9
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
10
Kettlebell Swing demonstration

Kettlebell Swing
11
Reverse Plank with Leg Lift demonstration

Reverse Plank with Leg Lift
12
Front Plank with Leg Lift demonstration

Front Plank with Leg Lift

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 Kneeling Pulse trains

Primary Erector Spinae Gluteus Maximus Rectus Abdominis

Secondary Deltoid Anterior Gluteus Medius Gluteus Minimus

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