Top Bottom Punch Squat Alternative
12 substitute exercises that target the same muscles
Marching on Spot Press
Butt Kick and Jumping Jack
Double Knee Side Thrust
Bodyweight Rear Lunge Front Raise
Half Squat Torso Punches
Bodyweight Full Squat with Overhead Press
Step Knee Thrust
Mountain Climber Lunge
Silent Burpee
Shoulder Rotation Twist Split Lunge Stretch
Stepback with Corner Touch
Side Kick Burpee
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 Top Bottom Punch Squat trains
Primary Gluteus Maximus Quadriceps
Secondary Deltoid Anterior Pectoralis Major Clavicular Head Rectus Abdominis
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