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Child Pose Alternative

12 substitute exercises that target the same muscles

1
Barbell Deadlift demonstration

Barbell Deadlift
2
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
3
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
4
Kettlebell Swing demonstration

Kettlebell Swing
5
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
6
Deadlift demonstration

Deadlift
7
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
8
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
9
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
10
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
11
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
12
Kettlebell Deadlift demonstration

Kettlebell 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 Child Pose trains

Primary Erector Spinae

Secondary Gluteus Maximus Hamstrings Quadriceps

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