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Punch Step Forward Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Switching Downward Punch demonstration

Switching Downward Punch
3
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
4
Stepback with Corner Touch demonstration

Stepback with Corner Touch
5
Bear Crawl demonstration

Bear Crawl
6
Standing Power Throw demonstration

Standing Power Throw
7
Criss Cross Jack demonstration

Criss Cross Jack
8
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
9
Bear Walk demonstration

Bear Walk
10
Marching on Spot Press demonstration

Marching on Spot Press
11
Barbell Split Clean demonstration

Barbell Split Clean
12
Butt Kick and Jumping Jack demonstration

Butt Kick and Jumping Jack

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 Punch Step Forward trains

Primary Deltoid Anterior Quadriceps

Secondary Gluteus Maximus Hamstrings Obliques Rectus Abdominis

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