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Stepjack Back Squeeze Alternative

12 substitute exercises that target the same muscles

1
Roll Seated Shoulder Flexor Depressor Retractor demonstration

Roll Seated Shoulder Flexor Depressor Retractor
2
Half to Full Jumping Jack demonstration

Half to Full Jumping Jack
3
Cross Jump Jack demonstration

Cross Jump Jack
4
Astride Jumps demonstration

Astride Jumps
5
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
6
Single Arm Overhead Dumbbell Squat demonstration

Single Arm Overhead Dumbbell Squat
7
Shoulders Rotation demonstration

Shoulders Rotation
8
Sitting W Pose demonstration

Sitting W Pose
9
Step Jack demonstration

Step Jack
10
Star Jump demonstration

Star Jump
11
Overhead Jack to Jumping Jack demonstration

Overhead Jack to Jumping Jack
12
Jumping Jacks demonstration

Jumping Jacks

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 Stepjack Back Squeeze trains

Primary Deltoid Lateral Rhomboids

Secondary Gluteus Maximus Quadriceps Trapezius Middle Fibers

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