10 Best Barbell Stiff Leg Good Morning Alternatives for Home & Gym

Ranked Barbell Stiff Leg Good Morning Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Stiff Leg Good Morning 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

   Play demonstration

   1. Barbell Romanian Deadlift

   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 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 Stiff Leg Good Morning
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: standing, the same as the Barbell Stiff Leg Good Morning
2. Play demonstration

   Progression

   2. Barbell Seated Good Morning

   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. Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
   2. Keep your back straight and your chest up.
   3. Slowly hinge forward at the hips, lowering your torso towards the ground.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: good-morning hinge, the same as the Barbell Stiff Leg Good Morning
   • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: seated, not standing
3. Play demonstration

   3. Barbell Rack Pull

   81% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a barbell on a rack at knee height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
   3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
   4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
   5. Lower the barbell back down to the starting position by bending at the hips and knees.
   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 Stiff Leg Good Morning
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: standing, the same as the Barbell Stiff Leg Good Morning
4. Play demonstration

   Progression

   4. Barbell Sumo Deadlift

   81% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Place a barbell on the ground in front of you, centered between your feet.
   3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
   4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
   5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
   6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
   7. 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 Stiff Leg Good Morning
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: standing, the same as the Barbell Stiff Leg Good Morning
5. Play demonstration

   5. Kettlebell Swing

   81% match

   • Glutes
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
   2. Hold the kettlebell with both hands in front of your body, arms extended.
   3. Bend your knees slightly and hinge at the hips, pushing your butt back.
   4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
   5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
   6. Allow the kettlebell to swing back down between your legs and repeat the movement 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 Stiff Leg Good Morning
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: standing, the same as the Barbell Stiff Leg Good Morning
6. 

   6. Good Morning

   80% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the hamstrings rather than the glutes.

   How to perform this exercise

   1. Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
   2. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
   3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

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

   Why this matches

   • Movement: good-morning hinge, the same as the Barbell Stiff Leg Good Morning
   • Primary muscle: hamstrings, not glutes
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: standing, the same as the Barbell Stiff Leg Good Morning
7. Play demonstration

   Progression

   7. Barbell One Arm Side Deadlift

   77% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

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

   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 Stiff Leg Good Morning
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: standing, the same as the Barbell Stiff Leg Good Morning
   • Balance: harder to stay steady on than the Barbell Stiff Leg Good Morning
8. Play demonstration

   Progression

   8. Barbell Deadlift

   77% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   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 Stiff Leg Good Morning
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: standing, the same as the Barbell Stiff Leg Good Morning
9. Play demonstration

   9. Barbell Glute Bridge

   77% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
   2. Place a barbell across your hips, holding it securely with both hands.
   3. Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, squeezing your glutes.
   5. Slowly lower your hips 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 Stiff Leg Good Morning
   • Equipment: free weights, the same as the Barbell Stiff Leg Good Morning
   • Body position: lying on your back, not standing
10. Play demonstration

    10. Smith Bent Knee Good Morning

    77% match

    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by standing with your feet shoulder-width apart, toes pointing forward.
    2. Place the barbell across your upper back, resting it on your traps.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    5. Engage your glutes and hamstrings to raise your torso 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: good-morning hinge, the same as the Barbell Stiff Leg Good Morning
    • Primary muscle: glutes, the same as the Barbell Stiff Leg Good Morning
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Stiff Leg Good Morning
    • Balance: easier to stay steady on than the Barbell Stiff Leg Good Morning