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Star Squat Alternative

12 substitute exercises that target the same muscles

1
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
2
Barbell Split Clean demonstration

Barbell Split Clean
3
Cluster demonstration

Cluster
4
Marching on Spot Press demonstration

Marching on Spot Press
5
Side-to-Side Step with Raise Hands demonstration

Side-to-Side Step with Raise Hands
6
Butt Kick and Jumping Jack demonstration

Butt Kick and Jumping Jack
7
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
8
Barbell Snatch Balance demonstration

Barbell Snatch Balance
9
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
10
Stepback with Corner Touch demonstration

Stepback with Corner Touch
11
PVC Overhead Squat demonstration

PVC Overhead Squat
12
Barbell Split Snatch demonstration

Barbell Split Snatch

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 trains

Primary Deltoid Anterior Quadriceps

Secondary Deltoid Lateral Gastrocnemius Gluteus Maximus Hamstrings

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