10 Best Car Deadlift Alternatives for Quad Strength

Ranked Car Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Car 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

   

   1. Clean From Blocks

   85% match

   • Quadriceps
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
   2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
   3. As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
   4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.

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

   Why this matches

   • Primary muscle: quadriceps, the same as the Car Deadlift
   • Equipment: free weights, the same as the Car Deadlift
   • Body position: standing, the same as the Car Deadlift
2. 

   2. Clean Deadlift

   84% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
   2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
   3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Car Deadlift
   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Car Deadlift
   • Body position: standing, the same as the Car Deadlift
3. 

   3. Axle Deadlift

   81% match

   • Lower Back
   • Other
   • Advanced
   • Compound

   A looser match: it works the lower back rather than the quadriceps.

   How to perform this exercise

   1. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
   2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
   3. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   4. Lower the bar by bending at the hips and guiding it to the floor.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Car Deadlift
   • Primary muscle: lower back, not quadriceps
   • Body position: standing, the same as the Car Deadlift
4. 

   4. Reverse Band Deadlift

   81% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
   2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
   3. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
   4. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   5. Lower the bar by bending at the hips and guiding it to the floor.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Car Deadlift
   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Car Deadlift
   • Body position: standing, the same as the Car Deadlift
5. 

   5. Stiff-legged Barbell Deadlift

   81% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
   2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
   3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
   4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Car Deadlift
   • Body position: standing, the same as the Car Deadlift
6. 

   6. Sumo Deadlift

   81% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
   2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Car Deadlift
   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Car Deadlift
   • Body position: standing, the same as the Car Deadlift
7. 

   7. Sumo Deadlift With Bands

   81% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
   2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.
   3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Car Deadlift
   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Car Deadlift
   • Body position: standing, the same as the Car Deadlift
8. 

   8. Sumo Deadlift With Chains

   81% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
   2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
   3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Car Deadlift
   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Car Deadlift
   • Body position: standing, the same as the Car Deadlift
9. 

   9. Rickshaw Deadlift

   80% match

   • Quads
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
   2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
   3. Lower the weight by bending at the hips and guiding it to the ground.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Car Deadlift
   • Primary muscle: quads, not quadriceps
   • Body position: standing, the same as the Car Deadlift
10. 

    10. Deadlift With Bands

    80% match

    • Erector Spinae
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
    2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
    3. Lower the bar by bending at the hips and guiding it to the floor.

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

    Why this matches

    • Movement: deadlift hinge, the same as the Car Deadlift
    • Primary muscle: erector spinae, not quadriceps
    • Equipment: free weights, the same as the Car Deadlift
    • Body position: standing, the same as the Car Deadlift