Swimming Stepback Alternative
12 substitute exercises that target the same muscles
Kettlebell Hang Clean
Marching on Spot Press
Butt Kick and Jumping Jack
Switching Downward Punch
Bodyweight Rear Lunge Front Raise
Bodyweight Full Squat with Overhead Press
Bear Crawl
Barbell Split Clean
Stepback with Corner Touch
Cluster
Thruster
Side Punch with Opposite Leg Lift
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 Swimming Stepback trains
Primary Deltoid Anterior Quadriceps
Secondary Gluteus Maximus Hamstrings Rectus Abdominis
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