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Swimming Stepback Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Switching Downward Punch demonstration

Switching Downward Punch
3
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
4
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
5
Stepback with Corner Touch demonstration

Stepback with Corner Touch
6
Bear Crawl demonstration

Bear Crawl
7
Marching on Spot Press demonstration

Marching on Spot Press
8
Barbell Split Clean demonstration

Barbell Split Clean
9
Butt Kick and Jumping Jack demonstration

Butt Kick and Jumping Jack
10
Standing Power Throw demonstration

Standing Power Throw
11
Kettlebell Thruster demonstration

Kettlebell Thruster
12
Criss Cross Jack demonstration

Criss Cross Jack

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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