10 Best Band Stiff Leg Deadlift Alternatives for Glute Training

The Band Stiff Leg Deadlift is done standing with a band. Ranked closest by our scoring: the Band Straight Back Stiff Leg Deadlift, the Dumbbell Stiff Leg Deadlift and the Dumbbell Romanian Deadlift.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Band Stiff Leg Deadlift

Band Stiff Leg DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Band Stiff Leg Deadlift
  1. Stand with your feet shoulder-width apart and place the band around your ankles.
  2. Hold the band with both hands in front of your thighs, palms facing your body.
  3. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
  4. As you lower, push your hips back and allow your knees to bend slightly.
  5. Lower the band towards the ground, feeling a stretch in your hamstrings.
  6. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked Band Stiff Leg Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Band Stiff Leg Deadlift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Band Straight Back Stiff Leg DeadliftPlay demonstration

    1. Band Straight Back Stiff Leg Deadlift

    99% match
    • Glutes
    • Band
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and place the band around your upper legs.
    2. Hold the band with both hands in front of your thighs, palms facing your body.
    3. Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground.
    4. Feel the stretch in your hamstrings as you lower the band.
    5. Engage your glutes and hamstrings to lift your body back up to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: stiff-leg hinge, the same as the Band Stiff Leg Deadlift
    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: a band, the same as the Band Stiff Leg Deadlift
    • Body position: standing, the same as the Band Stiff Leg Deadlift
  2. Dumbbell Stiff Leg DeadliftPlay demonstration

    2. Dumbbell Stiff Leg Deadlift

    90% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
    3. Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: stiff-leg hinge, the same as the Band Stiff Leg Deadlift
    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Stiff Leg Deadlift
  3. Dumbbell Romanian DeadliftPlay demonstration

    3. Dumbbell Romanian Deadlift

    85% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
    3. Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: stiff-leg hinge, the same as the Band Stiff Leg Deadlift
    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Stiff Leg Deadlift
  4. Barbell Romanian DeadliftPlay demonstration

    4. Barbell Romanian Deadlift

    84% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your toes pointing forward.
    2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Bend at the hips, keeping your back straight and your knees slightly bent.
    4. Lower the barbell towards the ground, keeping it close to your body.
    5. Feel the stretch in your hamstrings as you lower the barbell.
    6. Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
    7. Squeeze your glutes at the top of the movement.
    8. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: stiff-leg hinge, the same as the Band Stiff Leg Deadlift
    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Stiff Leg Deadlift
  5. Band Pull ThroughPlay demonstration

    5. Band Pull Through

    82% match
    • Glutes
    • Band
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a resistance band to a sturdy anchor point at ground level.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step forward to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
    5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    6. Drive your hips forward and squeeze your glutes to return to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: a band, the same as the Band Stiff Leg Deadlift
    • Body position: standing, the same as the Band Stiff Leg Deadlift
  6. Barbell Single Leg DeadliftPlay demonstration

    6. Barbell Single Leg Deadlift

    80% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder single-leg version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
    2. Shift your weight onto your left foot and lift your right foot slightly off the ground.
    3. Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
    4. Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
    5. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Stiff Leg Deadlift
    • Balance: harder to stay steady on than the Band Stiff Leg Deadlift
  7. Dumbbell Single Leg DeadliftPlay demonstration

    7. Dumbbell Single Leg Deadlift

    76% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
    2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
    3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
    4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
    5. Lower the dumbbell until your torso and right leg are parallel to the ground.
    6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Stiff Leg Deadlift
    • Balance: harder to stay steady on than the Band Stiff Leg Deadlift
  8. Barbell Stiff Leg Good MorningPlay demonstration

    8. Barbell Stiff Leg Good Morning

    74% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Hold the barbell across your upper back, resting it on your traps.
    3. Keeping your back straight, hinge forward at the hips, pushing your glutes back.
    4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    5. Engage your glutes and hamstrings to return 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: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Stiff Leg Deadlift
  9. Romanian Deadlift From Deficit

    9. Romanian Deadlift From Deficit

    73% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
    2. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
    3. Reverse the motion to return to the starting position.

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

    Why this matches
    • Movement: stiff-leg hinge, the same as the Band Stiff Leg Deadlift
    • Primary muscle: hamstrings, not glutes
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Stiff Leg Deadlift
  10. Lever DeadliftPlay demonstration

    10. Lever Deadlift

    73% match
    • Glutes
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and foot platform to your desired position.
    2. Sit on the machine with your back against the pad and your feet flat on the foot platform.
    3. Grasp the handles or the sides of the seat for stability.
    4. Engage your glutes and hamstrings, and push through your heels to lift the weight up.
    5. Keep your back straight and avoid rounding your shoulders.
    6. Extend your hips fully at the top of the movement, squeezing your glutes.
    7. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
    8. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: a machine, not a band
    • Body position: standing, the same as the Band Stiff Leg Deadlift
    • Balance: easier to stay steady on than the Band Stiff Leg Deadlift

How to Choose the Right Band Stiff Leg Deadlift Substitute

Select a substitute based on loading, stability, and range-of-motion needs. If you want progressive load and greater eccentric stress, pick barbell Romanian deadlifts and cue a controlled 3–4 second descent. If you need lower back relief, choose glute bridges or hip thrusts and emphasize full glute squeeze at lockout. For balance and isolated glute recruitment, use single-leg RDLs and focus on keeping hips square and the hinge at the hip joint. Match the substitute to your goal: heavy strength, hypertrophy, unilateral control, or low-back-friendly loading.

Band Stiff Leg Deadlift FAQ

What muscles does Band Stiff Leg Deadlift work?

The exercise primarily targets the glutes and hamstrings by stressing hip extension through the hinge pattern. It also recruits the erector spinae and core to stabilize the spine during the eccentric and concentric phases.

Can I build muscle without doing Band Stiff Leg Deadlift?

Yes. You can achieve glute hypertrophy with other hip-dominant exercises that provide sufficient tension and progressive overload, such as barbell Romanian deadlifts, hip thrusts, and single-leg RDLs. Focus on increasing time under tension, load, or volume while maintaining strong hip-extension cues to maximize glute activation.

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