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Lying Hyperextension Hold Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
2
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
3
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
4
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
5
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
6
Smith Reverse Hyperextension demonstration

Smith Reverse Hyperextension
7
Dumbbell Reverse Hyperextension on Bench demonstration

Dumbbell Reverse Hyperextension on Bench
8
Reverse Hyperextension on Bench demonstration

Reverse Hyperextension on Bench
9
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
10
Barbell Deadlift demonstration

Barbell Deadlift
11
Dumbbell Good Morning demonstration

Dumbbell Good Morning
12
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side 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 Lying Hyperextension Hold trains

Primary Erector Spinae Gluteus Maximus Hamstrings

Secondary Gluteus Medius

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