10 Best One-arm Side Deadlift Alternatives for Limited Equipment

Ranked One-arm Side Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Side 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

   

   1. Clean Pull

   82% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   Pick this when you want to work the quads with less balance to manage.

   How to perform this exercise

   1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
   2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees.
   3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

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

   Why this matches

   • Primary muscle: quads, the same as the One-arm Side Deadlift
   • Equipment: free weights, the same as the One-arm Side Deadlift
   • Balance: easier to stay steady on than the One-arm Side Deadlift
2. Play demonstration

   2. Snatch Pull

   79% match

   • Quads
   • 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 into a squat position, gripping the barbell with an overhand grip.
   3. Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
   4. As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
   5. As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
   6. Catch the barbell overhead with your arms fully extended and your knees bent.
   7. Stand up by extending your hips and knees, keeping the barbell overhead.
   8. Lower the barbell back down to the starting position by reversing the movement.
   9. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: quads, the same as the One-arm Side Deadlift
   • Equipment: free weights, the same as the One-arm Side Deadlift
   • Body position: standing, the same as the One-arm Side Deadlift
   • Balance: easier to stay steady on than the One-arm Side Deadlift
3. 

   3. Clean Deadlift

   76% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the hamstrings rather than the quads.

   How to perform this exercise

   1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
   2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
   3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

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

   Why this matches

   • Movement: deadlift hinge, the same as the One-arm Side Deadlift
   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the One-arm Side Deadlift
   • Body position: standing, the same as the One-arm Side Deadlift
   • Balance: easier to stay steady on than the One-arm Side Deadlift
4. 

   4. Front Cone Hops (Or Hurdle Hops)

   75% match

   • Quads
   • Other
   • Advanced
   • Compound

   A straight swap when you want to keep working the quads.

   How to perform this exercise

   1. Set up a row of cones or other small barriers, placing them a few feet apart.
   2. Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
   3. Begin by jumping with both feet over the first cone, swinging both arms as you jump.
   4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
   5. Continue until you have jumped over all of the cones.

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

   Why this matches

   • Primary muscle: quads, the same as the One-arm Side Deadlift
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Side Deadlift
5. 

   5. Reverse Band Deadlift

   72% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
   2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
   3. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
   4. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   5. Lower the bar by bending at the hips and guiding it to the floor.

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

   Why this matches

   • Movement: deadlift hinge, the same as the One-arm Side Deadlift
   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the One-arm Side Deadlift
   • Body position: standing, the same as the One-arm Side Deadlift
   • Balance: easier to stay steady on than the One-arm Side Deadlift
6. 

   6. Stiff-legged Barbell Deadlift

   72% 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 quads
   • Equipment: free weights, the same as the One-arm Side Deadlift
   • Body position: standing, the same as the One-arm Side Deadlift
   • Balance: easier to stay steady on than the One-arm Side Deadlift
7. 

   7. Sumo Deadlift

   72% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
   2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

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

   Why this matches

   • Movement: deadlift hinge, the same as the One-arm Side Deadlift
   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the One-arm Side Deadlift
   • Body position: standing, the same as the One-arm Side Deadlift
   • Balance: easier to stay steady on than the One-arm Side Deadlift
8. Play demonstration

   8. Dumbbell Single Leg Deadlift With Stepbox Support

   72% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
   2. Place your left foot on a stepbox or elevated surface behind you.
   3. Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
   4. As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
   5. Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
   6. 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

   • Movement: deadlift hinge, the same as the One-arm Side Deadlift
   • Primary muscle: glutes, not quads
   • Equipment: free weights, the same as the One-arm Side Deadlift
   • Body position: standing, the same as the One-arm Side Deadlift
9. 

   9. Sumo Deadlift With Bands

   72% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
   2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.
   3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

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

   Why this matches

   • Movement: deadlift hinge, the same as the One-arm Side Deadlift
   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the One-arm Side Deadlift
   • Body position: standing, the same as the One-arm Side Deadlift
   • Balance: easier to stay steady on than the One-arm Side Deadlift
10. 

    10. Sumo Deadlift With Chains

    72% match

    • Hamstrings
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
    2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
    3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
    4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
    5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

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

    Why this matches

    • Movement: deadlift hinge, the same as the One-arm Side Deadlift
    • Primary muscle: hamstrings, not quads
    • Equipment: free weights, the same as the One-arm Side Deadlift
    • Body position: standing, the same as the One-arm Side Deadlift
    • Balance: easier to stay steady on than the One-arm Side Deadlift