10 Best Dumbbell Romanian Deadlift Alternatives for Glute Strength

The Dumbbell Romanian Deadlift is done standing with dumbbells. Ranked closest by our scoring: the Single Leg Bridge With Outstretched Leg, the Reverse Hyper On Flat Bench and the Glute Bridge Two Legs On Bench.

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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. Kick Out SitPlay demonstration

    1. Kick Out Sit

    67% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

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

    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 glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
  2. Moving Claw Series

    2. Moving Claw Series

    66% 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 glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
    • Balance: harder to stay steady on than the Dumbbell Romanian Deadlift
  3. Best match
    Single Leg Bridge With Outstretched LegPlay demonstration

    3. Single Leg Bridge With Outstretched Leg

    64% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Reverse Hyper On Flat BenchPlay demonstration

    4. Reverse Hyper On Flat Bench

    62% 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  5. Single Leg Platform SlidePlay demonstration

    5. Single Leg Platform Slide

    61% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement 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: hamstrings, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Romanian Deadlift
    • Balance: harder to stay steady on than the Dumbbell Romanian Deadlift
  6. Glute Bridge Two Legs On BenchPlay demonstration

    6. Glute Bridge Two Legs On Bench

    61% 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  7. Twist Hip LiftPlay demonstration

    7. Twist Hip Lift

    61% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Rear Decline BridgePlay demonstration

    8. Rear Decline Bridge

    60% 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Bench Hip ExtensionPlay demonstration

    9. Bench Hip Extension

    58% 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Dumbbell Romanian Deadlift
  10. Butt Lift (Bridge)

    10. Butt Lift (Bridge)

    58% 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 Romanian Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

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.

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