10 Best Band Stiff Leg Deadlift Alternatives for Glute Training

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. Play demonstration

   1. Kick Out Sit

   62% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the glutes.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lean back slightly and place your hands on the edge of the bench or chair for support.
   3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
   4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: hamstrings, not glutes
   • Equipment: bodyweight only, 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
2. 

   2. Moving Claw Series

   61% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
   2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
   3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

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

   Why this matches

   • Primary muscle: hamstrings, not glutes
   • Equipment: bodyweight only, 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
3. Best match

   Play demonstration

   3. Reverse Plank With Leg Lift

   61% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
   2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
   3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
   4. Hold for a moment, then lower your leg back down.
   5. Repeat with the other leg.
   6. Continue alternating legs 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: bodyweight only, not a band
   • Body position: inverted, not standing
4. Play demonstration

   4. Single Leg Bridge With Outstretched Leg

   60% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Extend one leg straight out in front of you.
   3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   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: bodyweight only, not a band
   • Body position: lying on your back, not standing
5. Play demonstration

   5. Glute Bridge Two Legs On Bench

   58% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. 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: bodyweight only, not a band
   • Body position: lying on your back, not standing
6. Play demonstration

   6. Twist Hip Lift

   58% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Place your hands by your sides for support.
   3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
   5. Return to the starting position and repeat the twist to the left side.
   6. Continue alternating twists for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not standing
7. Play demonstration

   7. Reverse Hyper On Flat Bench

   58% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
   2. Hold onto the bench for stability.
   3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
   4. Squeeze your glutes at the top of the movement.
   5. Slowly lower your legs back down 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

   • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
   • Equipment: bodyweight only, not a band
   • Body position: lying face down, not standing
8. Play demonstration

   8. Rear Decline Bridge

   57% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your back with your feet flat on the ground and your knees bent.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
   5. 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: bodyweight only, not a band
   • Body position: lying on your back, not standing
9. Play demonstration

   9. Bench Hip Extension

   56% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back against the bench and your feet flat on the ground.
   2. Place your hands on the bench for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not standing
   • Balance: easier to stay steady on than the Band Stiff Leg Deadlift
10. 

    10. Butt Lift (Bridge)

    56% match

    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: glutes, the same as the Band Stiff Leg Deadlift
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing