LiftsmithWeighted back extension alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the weighted back extension, best matches first.
- Back extensionTrains the lower back and glutes, same movement, needs flat bench.
- Bench reverse hyperTrains the glutes and lower back, same movement, needs flat bench.
- Seated good morningTrains the lower back and glutes, same movement, needs barbell, squat rack and flat bench.
- DeadliftTrains the glutes and lower back, same movement, needs barbell.
- Paused deadliftTrains the glutes and lower back, same movement, needs barbell.
- Back extension holdTrains the lower back, same movement, needs flat bench.
- Band hip thrustTrains the glutes, same movement, needs resistance bands and flat bench.
- Barbell glute bridgeTrains the glutes, same movement, needs barbell.
- Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
- Clean and jerkTrains the glutes, same movement, needs barbell.
- Dumbbell burpee to overhead swingTrains the glutes, same movement, needs dumbbells.
- Dumbbell glute bridgeTrains the glutes, same movement, needs dumbbells.
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.
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