Side-Up Squat Alternative
12 substitute exercises that target the same muscles
Skater Step-Back
Touchdown
Run
Downward Dog Sprint
Walking
Briskly Walking
Scissors Jump
Dumbbell Rear Lunge from Step
Swim Leg Circle
Reverse Lunge Quick Arms
Long Distance Running
4 Reverse Lunge and 4 Side Taps
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-Up Squat trains
Primary Gluteus Maximus Quadriceps
Secondary Gluteus Medius Hamstrings
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