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Overhead Jack to Jumping Jack Alternative

12 substitute exercises that target the same muscles

1
Half to Full Jumping Jack demonstration

Half to Full Jumping Jack
2
Cross Jump Jack demonstration

Cross Jump Jack
3
Astride Jumps demonstration

Astride Jumps
4
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
5
Star Jump demonstration

Star Jump
6
Single Arm Overhead Dumbbell Squat demonstration

Single Arm Overhead Dumbbell Squat
7
Step Jack demonstration

Step Jack
8
Jumping Jacks demonstration

Jumping Jacks
9
Barbell Snatch Balance demonstration

Barbell Snatch Balance
10
Side-to-Side Step with Raise Hands demonstration

Side-to-Side Step with Raise Hands
11
Dumbbell Overhead Squat demonstration

Dumbbell Overhead Squat
12
Dumbbell Iron Cross demonstration

Dumbbell Iron Cross

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 Overhead Jack to Jumping Jack trains

Primary Deltoid Lateral Quadriceps

Secondary Gastrocnemius Gluteus Maximus Pectoralis Major Clavicular Head Rectus Abdominis

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