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Step Knee Thrust Alternative

12 substitute exercises that target the same muscles

1
Half Squat Torso Punches demonstration

Half Squat Torso Punches
2
Mountain Climber Lunge demonstration

Mountain Climber Lunge
3
Shoulder Rotation Twist Split Lunge Stretch demonstration

Shoulder Rotation Twist Split Lunge Stretch
4
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
5
Archer Stepback demonstration

Archer Stepback
6
Double Knee Side Thrust demonstration

Double Knee Side Thrust
7
Silent Burpee demonstration

Silent Burpee
8
Side Kick Burpee demonstration

Side Kick Burpee
9
Single Leg Stand demonstration

Single Leg Stand
10
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
11
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
12
Swing Back Knee Drives demonstration

Swing Back Knee Drives

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 Step Knee Thrust trains

Primary Gluteus Maximus Quadriceps Rectus Abdominis

Secondary Deltoid Anterior Hamstrings Iliopsoas Obliques

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