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Glute Ham Developer Hip Extension Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
2
Barbell Rack Pull demonstration

Barbell Rack Pull
3
Dumbbell Reverse Hyperextension on Bench demonstration

Dumbbell Reverse Hyperextension on Bench
4
Smith Deadlift demonstration

Smith Deadlift
5
Resistance Band Floor Hyperextension demonstration

Resistance Band Floor Hyperextension
6
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
7
Kettlebell Swing demonstration

Kettlebell Swing
8
Smith Reverse Hyperextension demonstration

Smith Reverse Hyperextension
9
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
10
Barbell Reeves Deadlift demonstration

Barbell Reeves Deadlift
11
Dumbbell Romanian Deadlift demonstration

Dumbbell Romanian Deadlift
12
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended

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 Glute Ham Developer Hip Extension trains

Primary Erector Spinae Gluteus Maximus Hamstrings

Secondary Gluteus Medius Trapezius Lower Fibers

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