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

The Barbell Single Leg Deadlift is done standing with a barbell. Ranked closest by our scoring: the Barbell Romanian Deadlift, the Dumbbell Single Leg Deadlift and the Dumbbell Stiff Leg Deadlift.

Barbell Single Leg DeadliftWatch the Barbell Single Leg Deadlift

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Single Leg Deadlift

The steps for the Barbell Single Leg Deadlift itself, so you can judge how close each substitute below really is.

Glutes, with hamstrings, lower back · Barbell · Advanced · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Romanian DeadliftPlay demonstration

    1. Barbell Romanian Deadlift

    86% match

    Glutes · Intermediate · Compound

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

    • Barbell
    How to perform it
    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. Dumbbell Single Leg DeadliftPlay demonstration

    2. Dumbbell Single Leg Deadlift

    86% match

    Glutes · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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
  5. Kettlebell One-legged Deadlift

    5. Kettlebell One-legged Deadlift

    80% match

    Hamstrings · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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. Band Stiff Leg DeadliftPlay demonstration

    6. Band Stiff Leg Deadlift

    80% match

    Glutes · Intermediate · Compound

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

    • Band
    How to perform it
    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

Why You Might Need a Barbell Single Leg Deadlift Alternative

You might substitute the Barbell Single Leg Deadlift for several reasons: lack of a barbell, acute joint pain, balance deficits, or a desire to alter loading and muscle emphasis. Unilateral work stresses stabilizers and proprioception; bilateral RDLs and hip thrusts allow higher load and greater glute hypertrophy. If you have knee or lower-back discomfort, choose exercises that reduce shear forces, cue a soft knee bend, hinge from the hips, and feel hamstring-to-glute tension. Swapping also helps manage fatigue and progression: use heavier bilateral variants for strength phases and single-leg variations for balance and unilateral control.

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