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Balloon Drill Alternative

12 substitute exercises that target the same muscles

1
Thoracic Bridge demonstration

Thoracic Bridge
2
Kneeling T Spine Mobility demonstration

Kneeling T Spine Mobility
3
Twist Superman demonstration

Twist Superman
4
Kneeling Back Rotation demonstration

Kneeling Back Rotation
5
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
6
45 Degree Twisting Hyperextension demonstration

45 Degree Twisting Hyperextension
7
Standing Swimmer demonstration

Standing Swimmer
8
Plank Arm Lifts demonstration

Plank Arm Lifts
9
Side Plank Rotation demonstration

Side Plank Rotation
10
Kettlebell Bent Press demonstration

Kettlebell Bent Press
11
Lunge Warm Up demonstration

Lunge Warm Up
12
Double Diagonal Reach demonstration

Double Diagonal Reach

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 Balloon Drill trains

Primary Erector Spinae Obliques

Secondary Deltoid Anterior Deltoid Lateral Deltoid Posterior

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