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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
Inchworm demonstration

Inchworm
4
Balloon Drill demonstration

Balloon Drill
5
Reverse Plank demonstration

Reverse Plank
6
Kneeling Pulse demonstration

Kneeling Pulse
7
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
8
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
9
Sitting Cat Cow Pose demonstration

Sitting Cat Cow Pose
10
Plank Arm Lifts demonstration

Plank Arm Lifts
11
Kettlebell Swing demonstration

Kettlebell Swing
12
Kneeling Back Rotation demonstration

Kneeling Back Rotation

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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