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Punches Side Lunge Alternative

12 substitute exercises that target the same muscles

1
Sprint demonstration

Sprint
2
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
3
Downward Dog Sprint demonstration

Downward Dog Sprint
4
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
5
Long Distance Running demonstration

Long Distance Running
6
Stepback with Corner Touch demonstration

Stepback with Corner Touch
7
Jump on Fit Box demonstration

Jump on Fit Box
8
Step Knee Thrust demonstration

Step Knee Thrust
9
Archer Stepback demonstration

Archer Stepback
10
Mountain Climber Lunge demonstration

Mountain Climber Lunge
11
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
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 Punches Side Lunge trains

Primary Gluteus Maximus Quadriceps

Secondary Adductor Magnus Deltoid Anterior Gastrocnemius Hamstrings Obliques Rectus Abdominis

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