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Spine Backbend Stretch Alternative

12 substitute exercises that target the same muscles

1
W to Y Superman demonstration

W to Y Superman
2
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
3
Alternating Superman demonstration

Alternating Superman
4
Swing Back demonstration

Swing Back
5
Superman W to Y demonstration

Superman W to Y
6
Frog Reverse Hyperextension Tap on Floor demonstration

Frog Reverse Hyperextension Tap on Floor
7
Lying Swimming Legs demonstration

Lying Swimming Legs
8
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
9
Bird Dog demonstration

Bird Dog
10
Barbell Rack Pull demonstration

Barbell Rack Pull
11
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
12
Smith Deadlift demonstration

Smith Deadlift

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 Spine Backbend Stretch trains

Primary Erector Spinae

Secondary Gluteus Maximus Trapezius Lower Fibers

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