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Side Lunge Windmill Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Sumo Squat demonstration

Kettlebell Sumo Squat
2
4 Reverse Lunge and 4 Side Taps demonstration

4 Reverse Lunge and 4 Side Taps
3
Plyo Side Lunge Stretch demonstration

Plyo Side Lunge Stretch
4
Sumo Squat Side Lunge demonstration

Sumo Squat Side Lunge
5
Dumbbell Side Squat demonstration

Dumbbell Side Squat
6
4 Corners Curtsy demonstration

4 Corners Curtsy
7
Abduction of One Leg Flexion Stretch demonstration

Abduction of One Leg Flexion Stretch
8
Cossack Squat demonstration

Cossack Squat
9
Run demonstration

Run
10
Downward Dog Sprint demonstration

Downward Dog Sprint
11
Skater Step-Back demonstration

Skater Step-Back
12
Bodyweight Squat to Side Leg demonstration

Bodyweight Squat to Side Leg

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 Side Lunge Windmill trains

Primary Gluteus Maximus Quadriceps

Secondary Adductor Magnus Hamstrings Obliques

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