10 Best Atlas Stones Alternatives for Limited Equipment

Atlas Stones are done standing. Ranked closest by our scoring: the Atlas Stone Trainer and the Keg Load.

Atlas Stones

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Atlas Stones

The steps for Atlas Stones themselves, so you can judge how close each substitute below really is.

Lower Back, with abdominals, adductors, biceps, calves, forearms, glutes, hamstrings, middle back, quadriceps, traps · Other · Advanced · Compound

  1. Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
  2. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
  3. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
  4. Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.

The 10 Best Atlas Stones Alternatives

10 substitutes, ranked by how closely each one matches Atlas Stones on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Atlas Stone Trainer

    1. Atlas Stone Trainer

    99% match

    Lower Back · Advanced · Compound

    A straight swap when you want to keep working the lower back.

    • Other
    How to perform it
    1. This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
    2. Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.
    3. Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest.
    4. Finish the movement by extending through your hips and knees to raise the weight as high as possible. The weight can be returned to the lap or to the ground for successive repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: lower back, the same as Atlas Stones
    • Body position: standing, the same as Atlas Stones
  2. Keg Load

    2. Keg Load

    75% match

    Lower Back · Advanced · Compound

    Pick this when you want to work the lower back one side at a time.

    • Other
    How to perform it
    1. To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
    2. Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
    3. The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
    4. Return to the starting position to retrieve the next keg, and repeat until the event is completed.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: lower back, the same as Atlas Stones
    • Body position: standing, the same as Atlas Stones
  3. Standing Dumbbell Upright Row

    3. Standing Dumbbell Upright Row

    74% match

    Traps · Intermediate · Compound

    A looser match: it works the traps rather than the lower back.

    • Dumbbell
    How to perform it
    1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
    2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, not lower back
    • Equipment: free weights, the same as Atlas Stones
    • Body position: standing, the same as Atlas Stones
    • Balance: easier to stay steady on than Atlas Stones
  6. Barbell Pendlay RowPlay demonstration

    6. Barbell Pendlay Row

    65% match

    Upper Back · Advanced · Compound

    A looser match: it works the upper back rather than the lower back.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Bend forward at the hips, keeping your back straight and your chest up.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, not lower back
    • Equipment: free weights, the same as Atlas Stones
    • Body position: standing, the same as Atlas Stones
    • Balance: easier to stay steady on than Atlas Stones

Why You Might Need an Atlas Stones Alternative

You might substitute Atlas Stones when you lack odd implements, have a lower-back injury, or need safer progressive overload. Stones load the posterior chain, lats and forearms through a rounded carry and hip extension pattern; substitutes recreate those demands without a spherical stone. For safety, choose movements that limit end-range lumbar flexion, hinge at the hips, keep the bar or bag close to your body and pull with the lats engaged. Substitutes let you vary load, control tempo and reduce shear forces on the spine while still training the erector spinae, glutes and hamstrings effectively.

Atlas Stones FAQ

What muscles does Atlas Stones work?

Atlas Stones primarily load the posterior chain: erector spinae, glutes and hamstrings, plus the lats and forearms for holding and pulling the stone. Biomechanically it demands powerful hip extension and torso stabilization; cue a braced core and hip drive to maximize lower-back and glute activation.

Can I build muscle without doing Atlas Stones?

Yes. You can build substantial lower-back and posterior chain muscle with deadlifts, trap-bar lifts, sandbag progressions and heavy unilateral hinges. Prioritize progressive overload, full hip extension and consistent sets and reps while cueing tight core bracing to load the erector spinae safely.

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