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Supermans Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
2
Swing Back demonstration

Swing Back
3
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
4
Kettlebell Deadlift demonstration

Kettlebell Deadlift
5
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
6
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
7
Reverse Hyperextension on Bench demonstration

Reverse Hyperextension on Bench
8
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
9
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
10
Superman W to Y demonstration

Superman W to Y
11
W to Y Superman demonstration

W to Y Superman
12
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing

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 Supermans trains

Primary Erector Spinae

Secondary Deltoid Posterior Gluteus Maximus Hamstrings

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