10 Best Dumbbell Deadlift Alternatives for Posterior Chain Strength

The Dumbbell Deadlift is done standing with dumbbells. Ranked closest by our scoring: the Reverse Hyper On Flat Bench, the Glute Bridge Two Legs On Bench and the Rear Decline Bridge.

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Original Exercise: Dumbbell Deadlift

Dumbbell DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Dumbbell Deadlift
  1. Stand with your feet shoulder-width apart, toes pointing forward.
  2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
  3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
  4. Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Dumbbell Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell 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
    Reverse Hyper On Flat BenchPlay demonstration

    1. Reverse Hyper On Flat Bench

    72% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    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, the same as the Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  2. Glute Bridge Two Legs On BenchPlay demonstration

    2. Glute Bridge Two Legs On Bench

    71% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. 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 Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Rear Decline BridgePlay demonstration

    3. Rear Decline Bridge

    70% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. 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 Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Single Leg Glute Bridge

    4. Single Leg Glute Bridge

    69% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  5. Bench Hip ExtensionPlay demonstration

    5. Bench Hip Extension

    69% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. 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: glutes, the same as the Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Dumbbell Deadlift
  6. Butt Lift (Bridge)

    6. Butt Lift (Bridge)

    69% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  7. Glute Bridge MarchPlay demonstration

    7. Glute Bridge March

    65% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. 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: glutes, the same as the Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Single Leg Bridge With Outstretched LegPlay demonstration

    8. Single Leg Bridge With Outstretched Leg

    64% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    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 Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Pelvic Tilt Into BridgePlay demonstration

    9. Pelvic Tilt Into Bridge

    64% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    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: glutes, the same as the Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Low Glute Bridge On FloorPlay demonstration

    10. Low Glute Bridge On Floor

    64% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, 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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Why You Might Need a Dumbbell Deadlift Alternative

Lifters look for a Dumbbell Deadlift swap when the gym's dumbbells stop short of what their legs can pull, when only a barbell or trap bar is free, or when training at home with a single kettlebell, or one dumbbell and a stepbox. Bending at the hips and knees, keeping your back straight as you lower the weight, then pushing through your heels to stand tall, is the part worth keeping. A barbell or trap bar lets you load far more plates than two dumbbells, a kettlebell keeps the load close and quick to swing, and the stepbox variation puts the work on one leg while the other rests behind you on a box. Pick a swap by what equipment is actually free.

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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