Side Lunge Alternative
12 substitute exercises that target the same muscles
Skater Step-Back
Touchdown
Dumbbell Rear Lunge from Step
High Knee to Butt Kick
4 Reverse Lunge and 4 Side Taps
Downward Dog Sprint
Long Distance Running
Briskly Walking
Swim Leg Circle
Split Sprinter Low Lunge
Ski Runners
Scissors Jump
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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