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Alternating Superman Alternative

12 substitute exercises that target the same muscles

1
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
2
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
3
Resistance Band Floor Hyperextension demonstration

Resistance Band Floor Hyperextension
4
Kettlebell Swing demonstration

Kettlebell Swing
5
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
6
W to Y Superman demonstration

W to Y Superman
7
Kettlebell Single-Arm Swing demonstration

Kettlebell Single-Arm Swing
8
Kettlebell Deadlift demonstration

Kettlebell Deadlift
9
Barbell Full Clean demonstration

Barbell Full Clean
10
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
11
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
12
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension

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 Alternating Superman trains

Primary Erector Spinae Gluteus Maximus

Secondary Deltoid Anterior Hamstrings Trapezius Lower Fibers

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