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 Reverse Plank With Leg Lift, the Single Leg Bridge With Outstretched Leg and the Reverse Hyper On Flat Bench.

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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.

  1. Best match
    Reverse Plank With Leg LiftPlay demonstration

    1. 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 Barbell Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  2. Single Leg Bridge With Outstretched LegPlay demonstration

    2. Single Leg Bridge With Outstretched Leg

    60% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Reverse Hyper On Flat BenchPlay demonstration

    3. 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    58% 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 free weights
    • Body position: standing, the same as the Barbell Romanian Deadlift
  5. Moving Claw Series

    5. Moving Claw Series

    57% 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 free weights
    • Body position: standing, the same as the Barbell Romanian Deadlift
    • Balance: harder to stay steady on than the Barbell Romanian Deadlift
  6. Single Leg Platform SlidePlay demonstration

    6. Single Leg Platform Slide

    57% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement 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: hamstrings, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Romanian Deadlift
    • Balance: harder to stay steady on than the Barbell Romanian Deadlift
  7. Glute Bridge Two Legs On BenchPlay demonstration

    7. 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Rear Decline BridgePlay demonstration

    8. 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Bench Hip ExtensionPlay demonstration

    9. Bench Hip Extension

    54% 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell Romanian Deadlift
  10. Butt Lift (Bridge)

    10. Butt Lift (Bridge)

    54% 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

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