10 Best Barbell Romanian Deadlift Alternatives for Glutes and Hamstrings

The Barbell Romanian Deadlift is done standing with a barbell. Ranked closest by our scoring: the Barbell Stiff Leg Good Morning, the Dumbbell Stiff Leg Deadlift and the Band Stiff Leg Deadlift. Three harder versions, the Barbell Single Leg Deadlift, the Barbell Deadlift and the Romanian Deadlift From Deficit, are listed below as progressions rather than swaps.

A barbell in your hands and room to lower it under control are all the Barbell Romanian Deadlift asks for. The swaps either keep that bar and change how it is held or where the rep starts, or hand the same hip hinge to a pair of dumbbells or a band. The Barbell Stiff Leg Good Morning is the closest to it, the same hinge with the bar moved from your hands to across your upper back, and with only dumbbells at hand the Dumbbell Stiff Leg Deadlift keeps the same forward bend without the bar.

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

Original Exercise: Barbell Romanian Deadlift

Barbell Romanian DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Barbell Romanian Deadlift
  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.
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Ranked Barbell Romanian Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Romanian 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Barbell Stiff Leg Good MorningPlay demonstration

    1. Barbell Stiff Leg Good Morning

    85% match
    • Glutes
    • Barbell
    • 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 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 Barbell Romanian Deadlift
    • Equipment: free weights, the same as the Barbell Romanian Deadlift
    • Body position: standing, the same as the Barbell Romanian Deadlift
  2. Barbell Single Leg DeadliftPlay demonstration

    Progression

    2. Barbell Single Leg Deadlift

    86% 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 Barbell Romanian Deadlift
    • Equipment: free weights, the same as the Barbell Romanian Deadlift
    • Body position: standing, the same as the Barbell Romanian Deadlift
    • Balance: harder to stay steady on than the Barbell Romanian Deadlift
  3. Dumbbell Stiff Leg DeadliftPlay demonstration

    3. Dumbbell Stiff Leg Deadlift

    84% 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 Barbell Romanian Deadlift
    • Primary muscle: glutes, the same as the Barbell Romanian Deadlift
    • Equipment: free weights, the same as the Barbell Romanian Deadlift
    • Body position: standing, the same as the Barbell Romanian Deadlift
  4. Band Stiff Leg DeadliftPlay demonstration

    4. Band Stiff Leg Deadlift

    84% match
    • Glutes
    • Band
    • Intermediate
    • Compound

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

    How to perform this exercise
    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.

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

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

    5. Band Straight Back Stiff Leg Deadlift

    84% match
    • Glutes
    • Band
    • Intermediate
    • Compound
    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 Barbell Romanian Deadlift
    • Primary muscle: glutes, the same as the Barbell Romanian Deadlift
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Barbell Romanian Deadlift
  6. Barbell DeadliftPlay demonstration

    Progression

    6. Barbell Deadlift

    82% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

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

    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Romanian Deadlift
    • Equipment: free weights, the same as the Barbell Romanian Deadlift
    • Body position: standing, the same as the Barbell Romanian Deadlift
  7. Dumbbell Romanian DeadliftPlay demonstration

    7. Dumbbell Romanian Deadlift

    82% 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 Barbell Romanian Deadlift
    • Primary muscle: glutes, the same as the Barbell Romanian Deadlift
    • Equipment: free weights, the same as the Barbell Romanian Deadlift
    • Body position: standing, the same as the Barbell Romanian Deadlift
  8. Barbell Straight Leg DeadliftPlay demonstration

    8. Barbell Straight Leg Deadlift

    80% match
    • Hamstrings
    • 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 your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
    4. Lower the barbell until you feel a stretch in your hamstrings.
    5. Engage your hamstrings and glutes to lift the barbell back up 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
    • Movement: stiff-leg hinge, the same as the Barbell Romanian Deadlift
    • Primary muscle: hamstrings, not glutes
    • Equipment: free weights, the same as the Barbell Romanian Deadlift
    • Body position: standing, the same as the Barbell Romanian Deadlift
  9. Wide Stance Stiff Legs

    9. Wide Stance Stiff Legs

    80% match
    • Hamstrings
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
    2. Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.

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

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: free weights, the same as the Barbell Romanian Deadlift
  10. Romanian Deadlift From Deficit

    Progression

    10. Romanian Deadlift From Deficit

    79% 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 Barbell Romanian Deadlift
    • Primary muscle: hamstrings, not glutes
    • Equipment: free weights, the same as the Barbell Romanian Deadlift
    • Body position: standing, the same as the Barbell Romanian Deadlift

Why You Might Need a Barbell Romanian Deadlift Alternative

A busy squat rack or deadlift platform is reason enough to look elsewhere for the Barbell Romanian Deadlift, and so is training at home with only dumbbells or a band on hand. Every alternative still hinges at the hips and finishes by driving the glutes through to stand tall; most keep the legs nearly straight and stretch the hamstrings on the way down, while the Barbell Deadlift adds knee bend and starts from the floor. A band around the ankles or the upper legs turns that same bend into a home exercise, while a dumbbell in each hand lets your arms hang and move on their own instead of sharing one bar. The barbell versions still need that bar, so save those for when your platform frees up.

How to Choose the Right Barbell Romanian Deadlift Substitute

If a barbell is still free, the Barbell Stiff Leg Good Morning keeps the hinge but rests the bar across your upper back instead of in your hands, lowering your torso to parallel before your glutes and hamstrings bring you back up. Without a bar spare, the Dumbbell Stiff Leg Deadlift or Dumbbell Romanian Deadlift let each arm hang its own weight, easier to load light while learning the bend. A band around your ankles or upper legs gives the Band Stiff Leg Deadlift or the Band Straight Back Stiff Leg Deadlift, trading the bar for a band you can pack anywhere. Once the lift feels light, the Barbell Single Leg Deadlift has you stand on one leg with the other extended behind you for balance, and the Barbell Deadlift starts each rep from the floor for a longer pull.

Barbell Romanian Deadlift FAQ

What can I use instead of the Barbell Romanian Deadlift at home?

A pair of dumbbells or a band. The Dumbbell Stiff Leg Deadlift and the Dumbbell Romanian Deadlift keep the same forward hip bend with a pair of dumbbells, one in each hand, and the Band Stiff Leg Deadlift or the Band Straight Back Stiff Leg Deadlift do the same job with a band around your ankles or your upper legs. All four still train the glutes and hamstrings the barbell lift does.

How do I make the Barbell Romanian Deadlift harder?

Move to a single leg or load the bar from the floor. The Barbell Single Leg Deadlift keeps the same forward bend but has you stand on one leg with the other extended behind you for balance, and the Barbell Deadlift starts each rep from the floor for a longer pull. Both are the harder versions of the same hinge, one balanced on a single leg, one pulled through a longer range from the floor.

Which alternative suits a beginner learning this lift?

The Dumbbell Stiff Leg Deadlift or the Dumbbell Romanian Deadlift. A dumbbell in each hand is lighter to control than a loaded bar, so you can learn to push your hips back and feel your hamstrings stretch before adding real weight. Keep your knees soft rather than locked out.

Which swap works the hamstrings more than the glutes?

The Romanian Deadlift From Deficit is the one whose steps call for heavy tension in the hamstrings: standing on a raised platform lets the bar travel lower, so the hamstrings are stretched further before you reverse. Wide Stance Stiff Legs starts with the bar on the floor, a wide stance and your legs nearly straight, with the hips pushed as far back as they go.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology