LiftsmithOpposite reach hold on all fours alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the opposite reach hold on all fours, best matches first.
- Bench reach and rowTrains the lower back, same movement, needs dumbbells and flat bench.
- Face-down leg liftTrains the glutes and lower back, no equipment.
- Back extensionTrains the lower back and glutes, needs flat bench.
- Back raise holdTrains the lower back, same movement, no equipment.
- Bench reverse hyperTrains the glutes and lower back, needs flat bench.
- Bird dogTrains the lower back, same movement, no equipment.
- DeadliftTrains the glutes and lower back, needs barbell.
- Lying back holdTrains the lower back, same movement, no equipment.
- Paused deadliftTrains the glutes and lower back, needs barbell.
- Reverse plankTrains the glutes, same movement, no equipment.
- Seated good morningTrains the lower back and glutes, needs barbell, squat rack and flat bench.
- Superman holdTrains the lower back, same movement, no equipment.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever