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Spine Stretch Alternative

12 substitute exercises that target the same muscles

1
Bird Dog demonstration

Bird Dog
2
Side to Front Toe Touching demonstration

Side to Front Toe Touching
3
Reverse Plank demonstration

Reverse Plank
4
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
5
Inchworm demonstration

Inchworm
6
Bodyweight Good Morning demonstration

Bodyweight Good Morning
7
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
8
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
9
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
10
Kneeling Pulse demonstration

Kneeling Pulse
11
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
12
Reverse Hyperextension on Bench demonstration

Reverse Hyperextension on Bench

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 Stretch trains

Primary Erector Spinae

Secondary Hamstrings Rectus Abdominis

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