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Run and Jack Jump Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Stepback with Corner Touch demonstration

Stepback with Corner Touch
3
Switching Downward Punch demonstration

Switching Downward Punch
4
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
5
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
6
Bear Crawl demonstration

Bear Crawl
7
Marching on Spot Press demonstration

Marching on Spot Press
8
Barbell Split Clean demonstration

Barbell Split Clean
9
Butt Kick and Jumping Jack demonstration

Butt Kick and Jumping Jack
10
Standing Power Throw demonstration

Standing Power Throw
11
Criss Cross Jack demonstration

Criss Cross Jack
12
Barbell Hang Snatch demonstration

Barbell Hang Snatch

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 Run and Jack Jump trains

Primary Deltoid Anterior Quadriceps

Secondary Gastrocnemius Gluteus Maximus Hamstrings Obliques Rectus Abdominis

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