10 Best Car Deadlift Alternatives for Quad Strength

The Car Deadlift is done standing. Ranked closest by our scoring: the Standing Long Jump and the Side Standing Long Jump.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Car Deadlift

Car Deadlift
Primary muscle
Quadriceps
Equipment
Other
Difficulty
Advanced
Type
Compound

Secondary muscles: Forearms, Glutes, Hamstrings, Lower Back, Traps

How to perform Car Deadlift
  1. This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
  2. Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.
  3. 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.
  4. Lower the weight by bending at the hips and guiding it to the floor.
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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. Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    59% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    Why this matches
    • Primary muscle: hamstrings, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Car Deadlift
  2. Self Assisted Inverse Leg CurlPlay demonstration

    2. Self Assisted Inverse Leg Curl

    54% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  3. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    3. Self Assisted Inverse Leg Curl (On Floor)

    54% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. 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: hamstrings, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  4. Best match
    Standing Long Jump

    4. Standing Long Jump

    51% match
    • Quadriceps
    • Bodyweight
    • Advanced
    • Compound

    It still works the quadriceps, through a different movement.

    How to perform this exercise
    1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
    2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
    3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
    4. Measure the distance from your landing point to the starting point and track results.

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

    Why this matches
    • Primary muscle: quadriceps, the same as the Car Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Car Deadlift
  5. Kick Out SitPlay demonstration

    5. Kick Out Sit

    49% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    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 quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Car Deadlift
  6. Moving Claw Series

    6. Moving Claw Series

    48% 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 quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Car Deadlift
    • Balance: harder to stay steady on than the Car Deadlift
  7. Reverse Hyper On Flat BenchPlay demonstration

    7. Reverse Hyper On Flat Bench

    47% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    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, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  8. Natural Glute Ham Raise

    8. Natural Glute Ham Raise

    47% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

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

    Why this matches
    • Primary muscle: hamstrings, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Car Deadlift
  9. Reverse Plank With Leg LiftPlay demonstration

    9. Reverse Plank With Leg Lift

    47% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    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, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  10. Side Standing Long Jump

    10. Side Standing Long Jump

    46% match
    • Quadriceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
    2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
    3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: quadriceps, the same as the Car Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Car Deadlift

Car Deadlift FAQ

What muscles does Car Deadlift work?

The car deadlift primarily targets the quadriceps through strong knee extension, but it also recruits glutes, hamstrings, spinal erectors, and core for stability. Biomechanically the upright torso and forward knee position increase quad moment arm, so focusing on knee drive increases quad loading.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology