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Switching Downward Punch Alternative

12 substitute exercises that target the same muscles

1
Bear Crawl demonstration

Bear Crawl
2
Side Punch with Opposite Leg Lift demonstration

Side Punch with Opposite Leg Lift
3
Bear Walk demonstration

Bear Walk
4
Forward Punch Toe Tap demonstration

Forward Punch Toe Tap
5
Cross Body Punch Jack demonstration

Cross Body Punch Jack
6
Criss Cross Jack demonstration

Criss Cross Jack
7
Side Step Diagonal Punches demonstration

Side Step Diagonal Punches
8
Knee Raise Side Jabs demonstration

Knee Raise Side Jabs
9
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
10
Swing Back Knee Drives demonstration

Swing Back Knee Drives
11
Squat Thrust demonstration

Squat Thrust
12
Double Knee Side Thrust demonstration

Double Knee Side Thrust

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 Switching Downward Punch trains

Primary Deltoid Anterior Quadriceps Rectus Abdominis

Secondary Gluteus Maximus Hamstrings Obliques Serratus Anterior

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