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Star Squat Jack Alternative

12 substitute exercises that target the same muscles

1
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
2
Marching on Spot Press demonstration

Marching on Spot Press
3
Barbell Snatch Balance demonstration

Barbell Snatch Balance
4
Side-to-Side Step with Raise Hands demonstration

Side-to-Side Step with Raise Hands
5
Alternate Front Kick in Place with Arm Circles demonstration

Alternate Front Kick in Place with Arm Circles
6
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
7
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
8
Dumbbell Iron Cross demonstration

Dumbbell Iron Cross
9
Cluster demonstration

Cluster
10
Dumbbell Overhead Squat demonstration

Dumbbell Overhead Squat
11
Stepback with Corner Touch demonstration

Stepback with Corner Touch
12
Barbell Overhead Squat demonstration

Barbell Overhead 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 Star Squat Jack trains

Primary Deltoid Anterior Quadriceps

Secondary Deltoid Lateral Gluteus Maximus Pectoralis Major Clavicular Head

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