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Bridge Pose Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Swing demonstration

Kettlebell Swing
2
Barbell Deadlift demonstration

Barbell Deadlift
3
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
4
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
5
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
6
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
7
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
8
Deadlift demonstration

Deadlift
9
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
10
Bird Dog demonstration

Bird Dog
11
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
12
Reverse Plank demonstration

Reverse Plank

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 Bridge Pose trains

Primary Gluteus Maximus

Secondary Erector Spinae Hamstrings Quadriceps Rectus Abdominis

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