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Roll Thoracic Spine Lying on Floor Alternative

12 substitute exercises that target the same muscles

1
Bird Dog demonstration

Bird Dog
2
Kneeling Pulse demonstration

Kneeling Pulse
3
Reverse Plank demonstration

Reverse Plank
4
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
5
Thoracic Bridge demonstration

Thoracic Bridge
6
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
7
Kettlebell Swing demonstration

Kettlebell Swing
8
45 Degree Twisting Hyperextension demonstration

45 Degree Twisting Hyperextension
9
Scorpion Stretch demonstration

Scorpion Stretch
10
Kettlebell Suitcase Deadlift demonstration

Kettlebell Suitcase Deadlift
11
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
12
Kettlebell Single-Arm Swing demonstration

Kettlebell Single-Arm 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 Roll Thoracic Spine Lying on Floor trains

Primary Erector Spinae

Secondary Gluteus Maximus Obliques Rectus Abdominis

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