10 Best Barbell One Arm Side Deadlift Alternatives for Home Gyms

The Barbell One Arm Side Deadlift is done standing with a barbell. Ranked closest by our scoring: the Single Leg Glute Bridge, the Single Leg Bridge With Outstretched Leg and the Reverse Plank With Leg Lift.

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

Original Exercise: Barbell One Arm Side Deadlift

Barbell One Arm Side DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Lower Back

How to perform Barbell One Arm Side Deadlift
  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.
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Ranked Barbell One Arm Side Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Barbell One Arm Side 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
    Single Leg Glute Bridge

    1. Single Leg Glute Bridge

    71% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation

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

    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 One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  2. Single Leg Bridge With Outstretched LegPlay demonstration

    2. Single Leg Bridge With Outstretched Leg

    66% 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 One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Reverse Plank With Leg LiftPlay demonstration

    3. Reverse Plank With Leg Lift

    59% 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 One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  4. Glute Bridge MarchPlay demonstration

    4. Glute Bridge March

    58% 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 One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  5. Reverse Hyper On Flat BenchPlay demonstration

    5. 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 Barbell One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  6. Glute Bridge Two Legs On BenchPlay demonstration

    6. Glute Bridge Two Legs On Bench

    57% 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 One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  7. Rear Decline BridgePlay demonstration

    7. Rear Decline Bridge

    56% 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 One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Bench Hip ExtensionPlay demonstration

    8. Bench Hip Extension

    55% 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 One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift
  9. Butt Lift (Bridge)

    9. Butt Lift (Bridge)

    55% 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 One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Leg Lift

    10. Leg Lift

    54% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

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

    Why this matches
    • Primary muscle: glutes, the same as the Barbell One Arm Side Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Barbell One Arm Side Deadlift

Why You Might Need a Barbell One Arm Side Deadlift Alternative

You may swap the barbell one-arm side deadlift due to shoulder pain from holding an offset load, limited barbell access, or balance limitations. Alternatives reduce shear on the spine, allow bilateral or controlled unilateral loading, and let you progress with dumbbells, kettlebells, or bodyweight. Use cues like ‘‘push the hips back’’ and ‘‘keep a neutral spine’’ to preserve the hip-hinge pattern and maintain glute activation. Choosing a substitute can protect injured tissue while preserving the movement’s posterior chain recruitment and hip extension mechanics.

Barbell One Arm Side Deadlift FAQ

What muscles does Barbell One Arm Side Deadlift work?

The exercise primarily targets the glutes and hamstrings while engaging the adductors of the upper leg. It also requires anti-rotation core activation and upper-back stabilization to control the offset load; cue a strong hip hinge and active glute squeeze to maximize recruitment.

Can I build muscle without doing Barbell One Arm Side Deadlift?

Yes. You can build glute and upper-leg muscle with progressive overload using single-leg RDLs, heavy goblet or trap-bar variations, and hip thrusts. Prioritize increasing load or reps and maintain the hip-hinge cue and full glute contraction to ensure proper muscle activation.

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