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Y Leg Squeeze and Curl Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Reverse Hyperextension on Bench demonstration

Dumbbell Reverse Hyperextension on Bench
2
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
3
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
4
Smith Reverse Hyperextension demonstration

Smith Reverse Hyperextension
5
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
6
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
7
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
8
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick
9
Reverse Hyperextension on Bench demonstration

Reverse Hyperextension on Bench
10
Quadruped Leg Curl demonstration

Quadruped Leg Curl
11
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
12
Band Good Morning demonstration

Band Good Morning

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 Y Leg Squeeze and Curl trains

Primary Gluteus Maximus Hamstrings

Secondary Erector Spinae Gluteus Medius Gluteus Minimus

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