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Standing Hamstrings and Back Stretch Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
2
Barbell Deadlift demonstration

Barbell Deadlift
3
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
4
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
5
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
6
Smith Bent-Knee Good Morning demonstration

Smith Bent-Knee Good Morning
7
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
8
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
9
Reverse Hyperextension on Bench demonstration

Reverse Hyperextension on Bench
10
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
11
Dumbbell Romanian Deadlift demonstration

Dumbbell Romanian Deadlift
12
Two-Arm Barbell Stiff Legged Deadlift demonstration

Two-Arm Barbell Stiff Legged 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 Standing Hamstrings and Back Stretch trains

Primary Erector Spinae Hamstrings

Secondary Gastrocnemius Gluteus Maximus

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