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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
Astride Jumps demonstration

Astride Jumps
3
Cross Jump Jack demonstration

Cross Jump Jack
4
Star Jump demonstration

Star Jump
5
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
6
Single Arm Overhead Dumbbell Squat demonstration

Single Arm Overhead Dumbbell Squat
7
Jumping Jacks demonstration

Jumping Jacks
8
Step Jack demonstration

Step Jack
9
Side-to-Side Step with Raise Hands demonstration

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

Barbell Snatch Balance
11
Dumbbell Overhead Squat demonstration

Dumbbell Overhead Squat
12
Barbell Overhead Squat demonstration

Barbell Overhead Squat

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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