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Squat Leg Lift Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Squat to Side Leg demonstration

Bodyweight Squat to Side Leg
2
Step Knee Thrust demonstration

Step Knee Thrust
3
Archer Stepback demonstration

Archer Stepback
4
Mountain Climber Lunge demonstration

Mountain Climber Lunge
5
Half Squat Torso Punches demonstration

Half Squat Torso Punches
6
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
7
Side Kick Burpee demonstration

Side Kick Burpee
8
Double Knee Side Thrust demonstration

Double Knee Side Thrust
9
Lunge Warm Up demonstration

Lunge Warm Up
10
Swim Leg Circle demonstration

Swim Leg Circle
11
Twisted Leg Lunge Pose demonstration

Twisted Leg Lunge Pose
12
Dancer Bend demonstration

Dancer Bend

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 Squat Leg Lift trains

Primary Gluteus Maximus Quadriceps

Secondary Gluteus Medius Obliques Rectus Abdominis

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