10 Best Dumbbell Romanian Deadlift Alternatives for Glute Strength

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

The Dumbbell Romanian Deadlift trains your glutes and hamstrings by pushing your hips back and lowering a dumbbell in each hand until you feel a stretch, then driving through your heels to stand tall again. The Dumbbell Stiff Leg Deadlift is the closest swap because it keeps the same dumbbells and overhand grip, loading your hamstrings the same way with almost nothing changed. Without a spare pair, the Barbell Romanian Deadlift moves that same stretch onto a bar instead.

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

Original Exercise: Dumbbell Romanian Deadlift

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

Secondary muscles: Hamstrings, Lower Back

How to perform Dumbbell Romanian Deadlift
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
  3. Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
  4. Repeat for the desired number of repetitions.
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Ranked Dumbbell Romanian Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Romanian 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
    Dumbbell Stiff Leg DeadliftPlay demonstration

    1. Dumbbell Stiff Leg Deadlift

    95% match
    • Glutes
    • Dumbbell
    • 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, holding a dumbbell in each hand with an overhand grip.
    2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
    3. Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: stiff-leg hinge, the same as the Dumbbell Romanian Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Romanian Deadlift
    • Equipment: free weights, the same as the Dumbbell Romanian Deadlift
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
  2. Dumbbell Single Leg DeadliftPlay demonstration

    2. Dumbbell Single Leg Deadlift

    91% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want to work the glutes one side at a time.

    How to perform this exercise
    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 Dumbbell Romanian Deadlift
    • Equipment: free weights, the same as the Dumbbell Romanian Deadlift
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
    • Balance: harder to stay steady on than the Dumbbell Romanian Deadlift
  3. Barbell Romanian DeadliftPlay demonstration

    3. Barbell Romanian Deadlift

    91% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it 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
    • Movement: stiff-leg hinge, the same as the Dumbbell Romanian Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Romanian Deadlift
    • Equipment: free weights, the same as the Dumbbell Romanian Deadlift
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
  4. Barbell Single Leg DeadliftPlay demonstration

    4. Barbell Single Leg Deadlift

    87% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

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

    How to perform this exercise
    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.

    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 Dumbbell Romanian Deadlift
    • Equipment: free weights, the same as the Dumbbell Romanian Deadlift
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
    • Balance: harder to stay steady on than the Dumbbell Romanian Deadlift
  5. Dumbbell Sumo Pull ThroughPlay demonstration

    5. Dumbbell Sumo Pull Through

    85% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
    2. Hold a dumbbell with both hands in front of your body, arms extended.
    3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
    4. Lower the dumbbell down between your legs, keeping your arms straight.
    5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
    6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
    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 Dumbbell Romanian Deadlift
    • Equipment: free weights, the same as the Dumbbell Romanian Deadlift
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
  6. Band Stiff Leg DeadliftPlay demonstration

    6. Band Stiff Leg Deadlift

    85% match
    • Glutes
    • Band
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • Movement: stiff-leg hinge, the same as the Dumbbell Romanian Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Romanian Deadlift
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
  7. Band Straight Back Stiff Leg DeadliftPlay demonstration

    7. Band Straight Back Stiff Leg Deadlift

    85% match
    • Glutes
    • Band
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and place the band around your upper legs.
    2. Hold the band with both hands in front of your thighs, palms facing your body.
    3. Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground.
    4. Feel the stretch in your hamstrings as you lower the band.
    5. Engage your glutes and hamstrings to lift your body 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: stiff-leg hinge, the same as the Dumbbell Romanian Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Romanian Deadlift
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
  8. Trap Bar DeadliftPlay demonstration

    8. Trap Bar Deadlift

    84% match
    • Glutes
    • Trap-bar
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
    2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
    3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
    4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
    5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
    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 Romanian Deadlift
    • Equipment: free weights, the same as the Dumbbell Romanian Deadlift
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
  9. Barbell Stiff Leg Good MorningPlay demonstration

    9. Barbell Stiff Leg Good Morning

    81% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Hold the barbell across your upper back, resting it on your traps.
    3. Keeping your back straight, hinge forward at the hips, pushing your glutes back.
    4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    5. Engage your glutes and hamstrings to return to the starting position.
    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 Dumbbell Romanian Deadlift
    • Equipment: free weights, the same as the Dumbbell Romanian Deadlift
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
  10. Romanian Deadlift From Deficit

    10. Romanian Deadlift From Deficit

    80% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
    2. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
    3. Reverse the motion to return to the starting position.

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

    Why this matches
    • Movement: stiff-leg hinge, the same as the Dumbbell Romanian Deadlift
    • Primary muscle: hamstrings, not glutes
    • Equipment: free weights, the same as the Dumbbell Romanian Deadlift
    • Body position: standing, the same as the Dumbbell Romanian Deadlift

Why You Might Need a Dumbbell Romanian Deadlift Alternative

A pair of dumbbells sounds like a small thing to need, but it is often the first piece of equipment to disappear: someone else is using it, or the gym only has a barbell spare that day. The Dumbbell Romanian Deadlift asks for that pair, and both change from one gym to the next. Most of the alternatives keep your hips pushing back while the equipment in your hands changes: a barbell lets you keep stacking plates once dumbbells run out, and a band packs into a bag instead. A trap bar puts a frame around you instead of a bar in front of your shins, but it starts from the floor and bends the knees as much as the hips, so it is a heavier pull rather than the same hinge.

How to Choose the Right Dumbbell Romanian Deadlift Substitute

Look first at the equipment already in the room. The same pair of dumbbells also gives you the Dumbbell Stiff Leg Deadlift, matching the same glutes and hamstrings work you already know. Once that pair is not heavy enough, the Barbell Romanian Deadlift lets you add plates while your hips still push back through the same lift. Training one leg at a time, the Dumbbell Single Leg Deadlift needs just one of those dumbbells and still hits your glutes and hamstrings while asking a lot more of your balance. With only a resistance band, the Band Stiff Leg Deadlift keeps your glutes and hamstrings working, and the band pulls hardest once it is stretched to its furthest point rather than at the bottom of the lift.

Dumbbell Romanian Deadlift FAQ

Can I do the Dumbbell Romanian Deadlift at home?

Yes, and five of the swaps need nothing more than dumbbells or a band. The Dumbbell Stiff Leg Deadlift and the Dumbbell Single Leg Deadlift use the same dumbbells you already own. If those dumbbells are busy elsewhere in the house, the Band Stiff Leg Deadlift or the Band Straight Back Stiff Leg Deadlift target the same glutes and hamstrings with a resistance band instead.

How do I load this hinge heavier once dumbbells run out?

Move to a bar. The Barbell Romanian Deadlift lets you keep adding plates once your dumbbells run out, working the same glutes and hamstrings. The Trap Bar Deadlift also takes plates, but it starts from the floor and bends your knees as much as your hips, so treat it as a heavier full pull rather than the same standing hinge that stretches your hamstrings.

Which swap trains one leg at a time?

The Dumbbell Single Leg Deadlift and the Barbell Single Leg Deadlift both ask you to balance on one leg while the other trails behind, adding balance work on top of the same glutes and hamstrings. Start with the dumbbell version and a lighter weight, since standing on one leg changes the exercise more than the load in your hands does.

Can I do this with one dumbbell instead of a pair?

Yes. The Dumbbell Single Leg Deadlift needs only one dumbbell, held in one hand while you hinge on one leg. The Dumbbell Sumo Pull Through also uses a single dumbbell held in both hands from a wide stance, but it drops into a squat and drives the weight up between your legs, so it is a glute drive rather than the same lowering stretch down the front of your shins.

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