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Side Lunge Alternative

12 substitute exercises that target the same muscles

1
Skater Step-Back demonstration

Skater Step-Back
2
Touchdown demonstration

Touchdown
3
Cossack Squat demonstration

Cossack Squat
4
Plyo Side Lunge Stretch demonstration

Plyo Side Lunge Stretch
5
Run demonstration

Run
6
Downward Dog Sprint demonstration

Downward Dog Sprint
7
Walking demonstration

Walking
8
Briskly Walking demonstration

Briskly Walking
9
Scissors Jump demonstration

Scissors Jump
10
Dumbbell Rear Lunge from Step demonstration

Dumbbell Rear Lunge from Step
11
Swim Leg Circle demonstration

Swim Leg Circle
12
Reverse Lunge Quick Arms demonstration

Reverse Lunge Quick Arms

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 trains

Primary Gluteus Maximus Quadriceps

Secondary Adductor Longus Gluteus Medius Hamstrings

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