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Twist Superman Alternative

12 substitute exercises that target the same muscles

1
Thoracic Bridge demonstration

Thoracic Bridge
2
Balloon Drill demonstration

Balloon Drill
3
Kneeling T Spine Mobility demonstration

Kneeling T Spine Mobility
4
Kneeling Back Rotation demonstration

Kneeling Back Rotation
5
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
6
45 Degree Twisting Hyperextension demonstration

45 Degree Twisting Hyperextension
7
Swing Back demonstration

Swing Back
8
Scorpion Stretch demonstration

Scorpion Stretch
9
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
10
Sitting Side Reach Stretch demonstration

Sitting Side Reach Stretch
11
Side Bend Arm Stretch demonstration

Side Bend Arm Stretch
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 Twist Superman trains

Primary Erector Spinae Obliques

Secondary Deltoid Posterior Gluteus Maximus Latissimus Dorsi

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