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

The Barbell Deadlift is done standing with a barbell. Ranked closest by our scoring: the Reverse Hyper On Flat Bench, the Glute Bridge Two Legs On Bench and the Rear Decline Bridge.

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

Original Exercise: Barbell Deadlift

Barbell DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Barbell Deadlift
  1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
  2. Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
  4. As you stand up straight, squeeze your glutes and keep your core engaged.
  5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
  6. Repeat for the desired number of repetitions.
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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
    Reverse Hyper On Flat BenchPlay demonstration

    1. Reverse Hyper On Flat Bench

    62% 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. 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 Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  2. Glute Bridge Two Legs On BenchPlay demonstration

    2. Glute Bridge Two Legs On Bench

    61% 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 Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Rear Decline BridgePlay demonstration

    3. Rear Decline Bridge

    60% 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 Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Single Leg Glute Bridge

    4. Single Leg Glute Bridge

    59% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  5. Bench Hip ExtensionPlay demonstration

    5. Bench Hip Extension

    58% 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 Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell Deadlift
  6. Butt Lift (Bridge)

    6. Butt Lift (Bridge)

    58% 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 Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  7. Reverse Plank With Leg LiftPlay demonstration

    7. Reverse Plank With Leg Lift

    57% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    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 Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  8. Glute Bridge MarchPlay demonstration

    8. Glute Bridge March

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. 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: glutes, the same as the Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Single Leg Bridge With Outstretched LegPlay demonstration

    9. Single Leg Bridge With Outstretched Leg

    54% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    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 Barbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Linear Acceleration Wall Drill

    10. Linear Acceleration Wall Drill

    54% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    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 free weights
    • Body position: standing, the same as the Barbell Deadlift

Why You Might Need a Barbell Deadlift Alternative

You might substitute the barbell deadlift for medical, practical, or training-specific reasons. Low-back pain, limited hip mobility, poor grip, or no access to a loaded barbell often make the conventional deadlift unsafe or ineffective. Some athletes want to bias glute hypertrophy while minimizing spinal shear, or they need unilateral movements to address asymmetry. Alternatives reproduce the hip-extension pattern, allowing you to load glutes and hamstrings with different lever arms, ranges of motion and stability demands. That preserves strength and hypertrophy adaptations while reducing injury risk and accommodating equipment or coaching limitations.

Barbell Deadlift FAQ

What muscles does barbell deadlift work?

The barbell deadlift primarily targets the glutes, hamstrings and spinal erectors through the hip-hinge, with significant contribution from the quads during lockout and the lats and traps for upper-body stability. It is a full posterior-chain compound movement that also challenges grip and core stabilization.

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