Resistance Band Duck Walk Alternative
12 substitute exercises that target the same muscles
Dumbbell Rear Lunge from Step
Kettlebell Cossack Squat
4 Corners Curtsy
Dumbbell Side Squat
Weighted Plate Cossack Squat
Cossack Squat
Dumbbell Curtsey Lunge
Plyo Side Lunge Stretch
Kettlebell Sumo Deadlift
Dumbbell Bar Grip Sumo Squat
Sumo Squat Side Lunge
Dumbbell Sumo Squat off Benches
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 Resistance Band Duck Walk trains
Primary Gluteus Maximus Quadriceps
Secondary Adductor Magnus Gluteus Medius Hamstrings
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