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45 Degree Twisting Hyperextension Alternative

12 substitute exercises that target the same muscles

1
Thoracic Bridge demonstration

Thoracic Bridge
2
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
3
Twist Superman demonstration

Twist Superman
4
Bird Dog demonstration

Bird Dog
5
Kneeling Back Rotation demonstration

Kneeling Back Rotation
6
Kneeling T Spine Mobility demonstration

Kneeling T Spine Mobility
7
Balloon Drill demonstration

Balloon Drill
8
Kettlebell Swing demonstration

Kettlebell Swing
9
Arms Apart Circular Toe Touch demonstration

Arms Apart Circular Toe Touch
10
Kettlebell Rotational Deadlift demonstration

Kettlebell Rotational Deadlift
11
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
12
Kettlebell Suitcase Deadlift demonstration

Kettlebell Suitcase Deadlift

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 45 Degree Twisting Hyperextension trains

Primary Erector Spinae Obliques

Secondary Gluteus Maximus Hamstrings Rectus Abdominis

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