Standing Figure Four Pose Alternative
12 substitute exercises that target the same muscles
Walking on Incline Treadmill
Run
Downward Dog Sprint
Skater Step-Back
Walking
Dumbbell Rear Lunge from Step
Long Distance Running
4 Reverse Lunge and 4 Side Taps
Split Sprinter Low Lunge
Walk
Jump on Fit Box
Touchdown
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 Standing Figure Four Pose trains
Primary Gluteus Maximus Quadriceps
Secondary Gluteus Medius Hamstrings Soleus
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