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Leg Front Lift 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
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
3
Step Knee Thrust demonstration

Step Knee Thrust
4
Half to Full Jumping Jack demonstration

Half to Full Jumping Jack
5
Archer Stepback demonstration

Archer Stepback
6
Mountain Climber Lunge demonstration

Mountain Climber Lunge
7
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
8
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
9
Half Squat Torso Punches demonstration

Half Squat Torso Punches
10
Downward Dog Sprint demonstration

Downward Dog Sprint
11
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
12
Stepback with Corner Touch demonstration

Stepback with Corner Touch

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 Leg Front Lift Jack trains

Primary Gluteus Maximus Quadriceps

Secondary Deltoid Anterior Deltoid Lateral Hamstrings Rectus Abdominis

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