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Sphinx Pose Alternative

12 substitute exercises that target the same muscles

1
Bird Dog demonstration

Bird Dog
2
Puppy Pose demonstration

Puppy Pose
3
Kneeling Pulse demonstration

Kneeling Pulse
4
Reverse Plank demonstration

Reverse Plank
5
Balloon Drill demonstration

Balloon Drill
6
Inchworm demonstration

Inchworm
7
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
8
Sitting Cat Cow Pose demonstration

Sitting Cat Cow Pose
9
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
10
Kneeling Back Rotation demonstration

Kneeling Back Rotation
11
Kneeling T Spine Mobility demonstration

Kneeling T Spine Mobility
12
Plank Arm Lifts demonstration

Plank Arm Lifts

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 Sphinx Pose trains

Primary Erector Spinae

Secondary Deltoid Anterior Obliques Rectus Abdominis Trapezius Lower Fibers

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