Need a Deadlift Alternative? 9 Great Options That Work The Same Muscles

You pick it up. You put it down.

The deadlift is one of the best exercises you can do during your workout routine. However, not everyone is ready or able to perform deadlifts. 

If you need a great deadlift alternative, we’ve got you covered. Our list includes nine great options that target the same muscle groups so you can still work toward your fitness goals without use of the traditional deadlift.

RELATED: The Deadlift: Muscles Worked, How To Do It, And Benefits

Why it’s great: According to a study published by MDPI⁴ in 2017, the unique shape of the hexagonal trap bar allows lifters to move heavier loads through the same range of motion faster than the conventional deadlift that uses a straight barbell. Because the lifter’s center of gravity is more inline with the bar, it is more efficient and often more comfortable.

How to do it: 

1. Stand inside the trap bar and, hinging from the hips, bend over to grip each handle. You want your back straight, knees slightly bent, and your chest raised. This is your starting position.
2. Drive through your heels to stand tall, allowing your hips and shoulders to rise simultaneously.
3. Pause at the top, and then slowly return to the starting position.
4. Repeat as needed.

RELATED: The Biggest Trap Bar Benefits

Why it’s great: Glute bridges are a bodyweight exercise that target the abdominals, hamstrings, lower back, and, of course, the glutes, just like the traditional barbell deadlift. Unlike the deadlift, however, it does not put excess strain on the lower back making it a great alternative.

How to do it: 

1. Lie on your back with your knees bent and your feet flat on the floor approximately hip-width apart. Place your arms at your sides with your palms facing the ceiling.
2. Squeeze your glutes and abs as you raise your hips as high as they can go toward the ceiling without you arching your back. The goal is to raise your hips until your body forms a straight line from your knee to your hip to your shoulder.
3. Squeeze the glutes as tightly and hold for two seconds.
4. Slowly lower the hips down to the floor, maintaining tension in the glutes until you touch down on the floor.
5. Repeat as needed.

Why it’s great: The dumbbell or barbell hip thrust, compared to the deadlift, isolates the glutes, quads, and hamstrings while providing respite to the lower back. The explosive hip movement from the hip thrust also provides excellent carryover to the deadlift, making it one of the best deadlift alternatives you can do.

How to do it: 

1. Sit perpendicular to a weight bench and place a loaded barbell in the crease of your hips. Bend your knees and plant your feet firmly into the floor, driving your back into the bench for stability.
2. In your starting position, your shoulder blades should rest on the bench while your upper body and hips form a straight line.
3. With a tight core and flat back, drive from the feet and thrust your hips upward. At the peak position, your upper body should be parallel with the floor. Do not arch your back.
4. Squeeze the glutes, then slowly return to the starting position.
5. Repeat as needed.

Why it’s great: What’s not to love about the Russian kettlebell swing? It’s a no-impact exercise that hits the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats in one fell swoop while, according to the International Journal of Exercise Science⁵, simultaneously providing cardio benefits.

How to do it: 

1. Hold the kettlebell with an overhand grip just below the groin. You want a flat back, neutral spine, tight core, and feet shoulder-width apart.
2. Bend your knees slightly, hinge forward, then swing the kettlebell upward by thrusting your hips. You want to move the kettlebell by generating force from your hip hinge, not by pulling with your arms.
3. Swing the kettlebell to chest height. Do not scrunch your neck at the top of the movement.
4. Allow the kettlebell to swing back to the starting position, hinging again at the hips as you guide the kettlebell’s arc. Let the kettlebell’s momentum bring it between your legs and behind you slightly.
5. Repeat as needed.

RELATED: 11 Kettlebell Benefits, According To An Olympian

Why it’s great: By using a resistance band during your good morning, you are challenging the muscles of your posterior chain including the hamstrings, glutes, and erector spinae. This one is a great alternative exercise for beginners since it is relatively simple and requires only inexpensive fitness accessories to perform properly.

How to do it: 

1. From a standing position with your feet shoulder-width apart, allow a resistance band to fall to the floor and firmly step on it. Hold the other side with your hands.
2. Bend so you may wrap the band around the back of your neck and stand back up. Grip the band with your hands to reduce the tension the band places on your neck.
3. Bend your knees slightly and push your hips back to initiate the movement. As you hinge forward, keep a tall chest and neutral lower back.
4. When you cannot move your hips back any farther and you feel a good hamstring stretch, hold it momentarily before returning to a standing position again.
5. Repeat as needed.

RELATED: A Complete Guide To Using Resistance Bands Effectively

Why it’s great: The farmer’s carry hits nearly every muscle group in your body, providing activation to everything from the hamstrings to the traps to the biceps and more. It also provides cardio stimulus to improve your conditioning.

How to do it: 

1. You may perform the farmer’s carry with dumbbells or kettlebells. We will use dumbbells in our guide. Stand with your feet hip-width apart and a dumbbell outside of each foot. 
2. Pick up each dumbbell with a neutral grip and stand tall with your shoulders down, arms at your sides, core tight, and back flat. 
3. Start walking while maintaining a strong posture. Take small, slow steps and focus on holding your form instead of rushing through. 
4. Walk for the desired distance or duration.
5. Slowly set down the dumbbells. Rest and repeat as needed.

RELATED: 12 Most Underrated Dumbbell Exercises To Improve Your Workout Routine Now

Why it’s great: The cable pull-through, like the deadlift, is a hip-hinge functional movement and an absolute glute-ham torcher. Not only are they excellent during warm-ups, they’re also good for targeting the posterior chain, increasing hip flexion, and strengthening the lower back, hamstrings, and glutes. You will need access to a cable machine to perform this exercise.

How to do it: 

1. Set the cable machine to the lowest setting. Facing away from the machine, reach between your legs to grab the rope handles of the cable attachment with a neutral grip.
2. Take a big step forward so the weight is suspended above the stack. If the weight might clang down at the end of each rep, take another small step forward.
3. Stand upright with a tall chest, feet slightly wider than hip-width apart, and your knees slightly bent. Your shoulders should stack over your feet and your chin should remain tucked into your chest.
4. Keeping your arms straight, your elbows locked, and your toes on the floor, hinge at the hips until you feel a stretch in your hamstrings. At the bottom of the movement, your upper body should be at a 45-degree angle with the floor, your lower arms should be between your thighs, and hands should be behind your knees.
5. Driving your heels into the floor, return to a standing position by thrusting your hips and squeezing your glutes. Pause briefly at the top before repeating.
6. Repeat as needed.

Why it’s great: You’ll look relaxed while doing a set of lying hamstring curls, but they wreak total havoc on your hammies. It’s an excellent exercise for hitting these muscles without taxing the lower back the way deadlifts do.

How to do it: 

1. Anchor a resistance band to a sturdy point like a door frame. Use ankle straps to fasten the other end to your ankles. Lie prone on the floor with your feet to the anchor.
2. Curl your heels toward your buttocks, keeping your back flat and butt down.
3. Slowly return to the starting position.
4. Repeat as needed.