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Dancer Bend Alternative

12 substitute exercises that target the same muscles

1
Lunge Warm Up demonstration

Lunge Warm Up
2
Bodyweight Squat to Side Leg demonstration

Bodyweight Squat to Side Leg
3
Squat Mobility Twist demonstration

Squat Mobility Twist
4
Turn Side Step 4 Corner Touches demonstration

Turn Side Step 4 Corner Touches
5
Twisted Leg Lunge Pose demonstration

Twisted Leg Lunge Pose
6
Lunge with Twist demonstration

Lunge with Twist
7
Dumbbell Wood Chop Squat demonstration

Dumbbell Wood Chop Squat
8
Hook Kick Kickboxing (With Boxing Bag) demonstration

Hook Kick Kickboxing (With Boxing Bag)
9
Kettlebell Lunge with Twist demonstration

Kettlebell Lunge with Twist
10
Single Arm Overhead Dumbbell Squat demonstration

Single Arm Overhead Dumbbell Squat
11
Thoracic Bridge demonstration

Thoracic Bridge
12
Swim Leg Circle demonstration

Swim Leg Circle

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 Dancer Bend trains

Primary Gluteus Maximus Obliques Quadriceps

Secondary Deltoid Lateral Erector Spinae Gluteus Medius

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