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Thoracic Bridge Alternative

12 substitute exercises that target the same muscles

1
Lunge Warm Up demonstration

Lunge Warm Up
2
Dancer Bend demonstration

Dancer Bend
3
Kettlebell Swing demonstration

Kettlebell Swing
4
Kettlebell Suitcase Deadlift demonstration

Kettlebell Suitcase Deadlift
5
Scorpion Stretch demonstration

Scorpion Stretch
6
Twist Superman demonstration

Twist Superman
7
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
8
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
9
Swing Back demonstration

Swing Back
10
Kettlebell Rotational Deadlift demonstration

Kettlebell Rotational Deadlift
11
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
12
Bird Dog demonstration

Bird Dog

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 Thoracic Bridge trains

Primary Erector Spinae Gluteus Maximus Obliques

Secondary Deltoid Posterior Quadriceps

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