10 Best Barbell Single Leg Deadlift Alternatives for Injury or No Equipment

Ranked Barbell Single Leg Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Single Leg 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 Romanian Deadlift

   86% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

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

   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 Single Leg Deadlift
   • Equipment: free weights, the same as the Barbell Single Leg Deadlift
   • Body position: standing, the same as the Barbell Single Leg Deadlift
   • Balance: easier to stay steady on than the Barbell Single Leg Deadlift
2. Play demonstration

   2. Dumbbell Single Leg Deadlift

   86% 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 hip-width apart, holding a dumbbell in your right hand.
   2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
   3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
   4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
   5. Lower the dumbbell until your torso and right leg are parallel to the ground.
   6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   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 Single Leg Deadlift
   • Equipment: free weights, the same as the Barbell Single Leg Deadlift
   • Body position: standing, the same as the Barbell Single Leg Deadlift
3. Play demonstration

   3. Dumbbell Stiff Leg Deadlift

   81% 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 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

   • Primary muscle: glutes, the same as the Barbell Single Leg Deadlift
   • Equipment: free weights, the same as the Barbell Single Leg Deadlift
   • Body position: standing, the same as the Barbell Single Leg Deadlift
   • Balance: easier to stay steady on than the Barbell Single Leg Deadlift
4. Play demonstration

   4. Barbell One Arm Side Deadlift

   81% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   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

   • Primary muscle: glutes, the same as the Barbell Single Leg Deadlift
   • Equipment: free weights, the same as the Barbell Single Leg Deadlift
   • Body position: standing, the same as the Barbell Single Leg Deadlift
5. 

   5. Kettlebell One-legged Deadlift

   80% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the glutes.

   How to perform this exercise

   1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
   2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
   3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

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

   Why this matches

   • Primary muscle: hamstrings, not glutes
   • Equipment: free weights, the same as the Barbell Single Leg Deadlift
   • Body position: standing, the same as the Barbell Single Leg Deadlift
6. Play demonstration

   6. Band Stiff Leg Deadlift

   80% 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

   • Primary muscle: glutes, the same as the Barbell Single Leg Deadlift
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Barbell Single Leg Deadlift
   • Balance: easier to stay steady on than the Barbell Single Leg Deadlift
7. Play demonstration

   7. Band Straight Back Stiff Leg Deadlift

   80% 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

   • Primary muscle: glutes, the same as the Barbell Single Leg Deadlift
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Barbell Single Leg Deadlift
   • Balance: easier to stay steady on than the Barbell Single Leg Deadlift
8. Play demonstration

   8. Dumbbell Romanian Deadlift

   79% 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

   • Primary muscle: glutes, the same as the Barbell Single Leg Deadlift
   • Equipment: free weights, the same as the Barbell Single Leg Deadlift
   • Body position: standing, the same as the Barbell Single Leg Deadlift
   • Balance: easier to stay steady on than the Barbell Single Leg Deadlift
9. Play demonstration

   9. Barbell Stiff Leg Good Morning

   76% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   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 Single Leg Deadlift
   • Equipment: free weights, the same as the Barbell Single Leg Deadlift
   • Body position: standing, the same as the Barbell Single Leg Deadlift
   • Balance: easier to stay steady on than the Barbell Single Leg Deadlift
10. 

    10. Romanian Deadlift From Deficit

    76% 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

    • Primary muscle: hamstrings, not glutes
    • Equipment: free weights, the same as the Barbell Single Leg Deadlift
    • Body position: standing, the same as the Barbell Single Leg Deadlift
    • Balance: easier to stay steady on than the Barbell Single Leg Deadlift