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Medicine Ball Throw Squat with Wall Alternative

12 substitute exercises that target the same muscles

1
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
2
Standing Power Throw demonstration

Standing Power Throw
3
Thruster demonstration

Thruster
4
Marching on Spot Press demonstration

Marching on Spot Press
5
Kettlebell Double Jerk demonstration

Kettlebell Double Jerk
6
Mountain Climber Lunge demonstration

Mountain Climber Lunge
7
Kettlebell Thruster demonstration

Kettlebell Thruster
8
Silent Burpee demonstration

Silent Burpee
9
Band Thruster demonstration

Band Thruster
10
Kettlebell Double Snatch demonstration

Kettlebell Double Snatch
11
Kettlebell Single-Arm Overhead Lunge demonstration

Kettlebell Single-Arm Overhead Lunge
12
Dumbbell One-Arm Snatch demonstration

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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