Split Lateral Squat with Roll Alternative
12 substitute exercises that target the same muscles
Plyo Side Lunge Stretch
Kettlebell Cossack Squat
Dumbbell Curtsey Lunge
Dumbbell Side Squat
Weighted Plate Cossack Squat
4 Corners Curtsy
Dumbbell Rear Lunge from Step
Cossack Squat
Dumbbell Sumo Deadlift
Landmine Sumo Squat
Barbell Sumo Deadlift
Kettlebell Sumo Squat
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 Split Lateral Squat with Roll trains
Primary Quadriceps
Secondary Adductor Magnus Gluteus Maximus Gluteus Medius Hamstrings
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