Medicine Ball Throw Squat with Wall Alternative
12 substitute exercises that target the same muscles
Burpee Long Jump with Push-Up
Standing Power Throw
Kettlebell Thruster
Kettlebell Double Jerk
Mountain Climber Lunge
Side Kick Burpee
Thruster
Band Thruster
Silent Burpee
Marching on Spot Press
Kettlebell Double Snatch
Dumbbell One-Arm Snatch
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 Medicine Ball Throw Squat with Wall trains
Primary Gluteus Maximus Quadriceps
Secondary Deltoid Anterior Rectus Abdominis Triceps Brachii
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