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Punch Stepback Alternative

12 substitute exercises that target the same muscles

1
Switching Downward Punch demonstration

Switching Downward Punch
2
Criss Cross Jack demonstration

Criss Cross Jack
3
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
4
Bear Walk demonstration

Bear Walk
5
Stepback with Corner Touch demonstration

Stepback with Corner Touch
6
Bear Crawl demonstration

Bear Crawl
7
Side Punch with Opposite Leg Lift demonstration

Side Punch with Opposite Leg Lift
8
Standing Power Throw demonstration

Standing Power Throw
9
Side Step Diagonal Punches demonstration

Side Step Diagonal Punches
10
Cross Body Punch Jack demonstration

Cross Body Punch Jack
11
Knee Raise Side Jabs demonstration

Knee Raise Side Jabs
12
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise

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 Stepback trains

Primary Deltoid Anterior Quadriceps

Secondary Gluteus Maximus Obliques Rectus Abdominis

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