10 Best Dumbbell Straight-leg Deadlift Alternatives for Limited Gear

The Dumbbell Straight Leg Deadlift is done standing with dumbbells. Ranked closest by our scoring: the Trap Bar Deadlift, the Barbell Hip Thrust and the Barbell Rack Pull. A harder version, the Dumbbell Clean, is listed below as a progression rather than a swap.

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

Original Exercise: Dumbbell Straight Leg Deadlift

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

Secondary muscles: Hamstrings, Lower Back

How to perform Dumbbell Straight Leg 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 torso to lean forward.
  3. Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.
  4. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Dumbbell Straight Leg Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Straight Leg 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Trap Bar DeadliftPlay demonstration

    1. Trap Bar Deadlift

    91% match
    • Glutes
    • Trap-bar
    • Intermediate
    • Compound

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

    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 Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift
  2. Barbell Hip Thrust

    2. Barbell Hip Thrust

    87% 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. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
    2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
    3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

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

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: lying on your back, not standing
  3. Barbell Rack PullPlay demonstration

    3. Barbell Rack Pull

    86% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a barbell on a rack at knee height.
    2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
    3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
    4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
    5. Lower the barbell back down to the starting position by bending at the hips and knees.
    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 Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift
  4. Barbell Sumo DeadliftPlay demonstration

    4. Barbell Sumo Deadlift

    86% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
    2. Place a barbell on the ground in front of you, centered between your feet.
    3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
    4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
    5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
    6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
    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 Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift
  5. Dumbbell DeadliftPlay demonstration

    5. Dumbbell Deadlift

    86% 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, 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.

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

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift
  6. Barbell DeadliftPlay demonstration

    6. Barbell Deadlift

    86% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
    2. Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
    4. As you stand up straight, squeeze your glutes and keep your core engaged.
    5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
    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 Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift
  7. Dumbbell Romanian DeadliftPlay demonstration

    7. Dumbbell Romanian Deadlift

    85% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    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 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.

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

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift
  8. Dumbbell CleanPlay demonstration

    Progression

    8. Dumbbell Clean

    84% match
    • Glutes
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
    3. Explosively extend your hips and knees, driving through your heels to jump off the ground.
    4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
    5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
    6. Lower the dumbbells back down to the starting position by reversing the movement.
    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 Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift
    • Balance: harder to stay steady on than the Dumbbell Straight Leg Deadlift
  9. Stiff-legged Barbell Deadlift

    9. Stiff-legged Barbell Deadlift

    84% 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 glutes
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift
  10. Barbell Romanian DeadliftPlay demonstration

    10. Barbell Romanian Deadlift

    84% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    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
    • Primary muscle: glutes, the same as the Dumbbell Straight Leg Deadlift
    • Equipment: free weights, the same as the Dumbbell Straight Leg Deadlift
    • Body position: standing, the same as the Dumbbell Straight Leg Deadlift

Why You Might Need a Dumbbell Straight Leg Deadlift Alternative

You might substitute the Dumbbell Straight Leg Deadlift for several reasons: low back pain that limits spinal load, lack of appropriate dumbbells, poor hamstring flexibility, or the need for exercise variety. Substitutes let you maintain posterior-chain tension while changing joint angles and loading patterns. For example, hip thrusts shift emphasis to gluteal peak contraction while reducing lumbar shear; single-leg RDLs reveal unilateral deficits and improve hip stability. Use cues like bracing your core, hinging at the hips instead of bending the lumbar spine, and controlling the eccentric phase to preserve glute and hamstring activation.

Dumbbell Straight Leg Deadlift FAQ

What muscles does Dumbbell Straight Leg Deadlift work?

The movement primarily targets the gluteus maximus and hamstrings, with secondary activation of the lumbar erectors and adductors. Cue a hip hinge with a slight knee bend to maximize glute contraction and hamstring eccentric control while minimizing lumbar flexion.

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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