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Weighted Lunge with Swing Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Barbell Split Clean demonstration

Barbell Split Clean
3
Sprint demonstration

Sprint
4
Lunge Warm Up demonstration

Lunge Warm Up
5
Kettlebell Lunge with Twist demonstration

Kettlebell Lunge with Twist
6
Ski Runners demonstration

Ski Runners
7
Standing Power Throw demonstration

Standing Power Throw
8
Downward Dog Sprint demonstration

Downward Dog Sprint
9
Kettlebell One-Arm Snatch demonstration

Kettlebell One-Arm Snatch
10
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
11
Turn Side Step 4 Corner Touches demonstration

Turn Side Step 4 Corner Touches
12
Kettlebell Two-Arm Clean demonstration

Kettlebell Two-Arm Clean

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 Weighted Lunge with Swing trains

Primary Gluteus Maximus Quadriceps

Secondary Deltoid Anterior Hamstrings Obliques

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