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Lying Swimming Legs Alternative

12 substitute exercises that target the same muscles

1
Barbell Deadlift demonstration

Barbell Deadlift
2
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
3
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
4
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
5
Kettlebell Swing demonstration

Kettlebell Swing
6
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
7
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
8
Deadlift demonstration

Deadlift
9
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
10
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
11
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
12
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip 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 Swimming Legs trains

Primary Erector Spinae Gluteus Maximus

Secondary Gluteus Medius Hamstrings Quadriceps

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