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Self Assisted Inverted Pullover Alternative

12 substitute exercises that target the same muscles

1
Bird Dog demonstration

Bird Dog
2
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
3
Kneeling Pulse demonstration

Kneeling Pulse
4
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
5
Reverse Plank demonstration

Reverse Plank
6
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
7
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
8
Elbow Push-Up demonstration

Elbow Push-Up
9
Kneeling Plank demonstration

Kneeling Plank
10
Bodyweight Windmill Cut demonstration

Bodyweight Windmill Cut
11
Sliding Leg Bird Dog demonstration

Sliding Leg Bird Dog
12
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift

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 Self Assisted Inverted Pullover trains

Primary Rectus Abdominis

Secondary Erector Spinae Gluteus Maximus Latissimus Dorsi Obliques

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