10 Best Barbell Deadlift Alternatives for When You Can't Lift Heavy

Ranked Barbell Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Barbell 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

   Play demonstration

   1. Barbell Sumo Deadlift

   94% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Place a barbell on the ground in front of you, centered between your feet.
   3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
   4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
   5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
   6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Barbell Deadlift
   • Primary muscle: glutes, the same as the Barbell Deadlift
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: standing, the same as the Barbell Deadlift
2. Play demonstration

   2. Barbell Rack Pull

   90% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. Set up a barbell on a rack at knee height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
   3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
   4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
   5. Lower the barbell back down to the starting position by bending at the hips and knees.
   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 Barbell Deadlift
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: standing, the same as the Barbell Deadlift
3. Play demonstration

   3. Trap Bar Deadlift

   89% match

   • Glutes
   • Trap-bar
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
   2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
   3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
   4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
   5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Barbell Deadlift
   • Primary muscle: glutes, the same as the Barbell Deadlift
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: standing, the same as the Barbell Deadlift
4. Play demonstration

   4. Barbell One Arm Side Deadlift

   82% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier single-arm version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
   2. Keep your back straight and your core engaged.
   3. Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
   4. Lower the barbell as far as you can while maintaining good form.
   5. Pause for a moment, then slowly return 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

   • Movement: deadlift hinge, the same as the Barbell Deadlift
   • Primary muscle: glutes, the same as the Barbell Deadlift
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: standing, the same as the Barbell Deadlift
   • Balance: harder to stay steady on than the Barbell Deadlift
5. Play demonstration

   5. Barbell Romanian Deadlift

   82% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   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

   • Primary muscle: glutes, the same as the Barbell Deadlift
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: standing, the same as the Barbell Deadlift
6. 

   6. Barbell Hip Thrust

   81% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
   2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
   3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

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

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Deadlift
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: lying on your back, not standing
7. Play demonstration

   7. Dumbbell Deadlift

   81% 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, toes pointing forward.
   2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
   3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
   4. Push through your heels and extend your hips and knees, lifting the dumbbells back up 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

   • Movement: deadlift hinge, the same as the Barbell Deadlift
   • Primary muscle: glutes, the same as the Barbell Deadlift
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: standing, the same as the Barbell Deadlift
8. 

   8. Deadlift With Bands

   80% match

   • Erector Spinae
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
   2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   3. Lower the bar by bending at the hips and guiding it to the floor.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Barbell Deadlift
   • Primary muscle: erector spinae, not glutes
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: standing, the same as the Barbell Deadlift
9. 

   9. Deadlift With Chains

   80% match

   • Erector Spinae
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
   2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.
   3. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   4. Lower the bar by bending at the hips and guiding it to the floor.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Barbell Deadlift
   • Primary muscle: erector spinae, not glutes
   • Equipment: free weights, the same as the Barbell Deadlift
   • Body position: standing, the same as the Barbell Deadlift
10. 

    10. Deficit Deadlift

    80% match

    • Erector Spinae
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
    2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
    3. Lower the bar by bending at the hips and guiding it to the floor.

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

    Why this matches

    • Movement: deadlift hinge, the same as the Barbell Deadlift
    • Primary muscle: erector spinae, not glutes
    • Equipment: free weights, the same as the Barbell Deadlift
    • Body position: standing, the same as the Barbell Deadlift