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Lying Floor Hyperextension Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
2
W to Y Superman demonstration

W to Y Superman
3
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
4
Barbell Rack Pull demonstration

Barbell Rack Pull
5
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
6
Smith Deadlift demonstration

Smith Deadlift
7
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
8
Barbell Reeves Deadlift demonstration

Barbell Reeves Deadlift
9
Resistance Band Floor Hyperextension demonstration

Resistance Band Floor Hyperextension
10
Reverse Hyperextension on Bench demonstration

Reverse Hyperextension on Bench
11
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
12
Kettlebell Swing demonstration

Kettlebell Swing

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 Floor Hyperextension trains

Primary Erector Spinae

Secondary Gluteus Maximus Hamstrings Trapezius Lower Fibers

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