Lying Alternate Hip Extension Alternative
12 substitute exercises that target the same muscles
Reverse Hyper on Flat Bench
Glute Bridge One Leg on Bench
Reverse Hyperextension on Bench
Run
Bridge Pose Setu Bandhasana
Single Leg Bridge with Outstretched Leg
Bodyweight Single Leg Deadlift
Downward Dog Sprint
Lying Alternate Frog Kick
Back Forward Leg Swings
Lying Butt Curl
Skater Step-Back
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 Lying Alternate Hip Extension trains
Primary Gluteus Maximus
Secondary Hamstrings
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