10 Best One-arm Side Deadlift Alternatives for Limited Equipment

The One-arm Side Deadlift is done standing with a barbell. Ranked closest by our scoring: the Suspended Split Squat and Split Squats.

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

Original Exercise: One-arm Side Deadlift

One-arm Side Deadlift
Primary muscle
Quads
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Traps

How to perform One-arm Side Deadlift
  1. Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
  2. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
  3. Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
  4. Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the movement.
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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. Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    58% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    Why this matches
    • Primary muscle: hamstrings, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Side Deadlift
    • Balance: easier to stay steady on than the One-arm Side Deadlift
  2. Kick Out SitPlay demonstration

    2. Kick Out Sit

    56% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    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 quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Side Deadlift
  3. Single Leg Glute Bridge

    3. Single Leg Glute Bridge

    52% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation

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

    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, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Single Leg Platform SlidePlay demonstration

    4. Single Leg Platform Slide

    51% 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 quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Side Deadlift
  5. Best match
    Suspended Split SquatPlay demonstration

    5. Suspended Split Squat

    50% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return 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: quads, the same as the One-arm Side Deadlift
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the One-arm Side Deadlift
  6. Split SquatsPlay demonstration

    6. Split Squats

    50% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

    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
  7. Moving Claw Series

    7. Moving Claw Series

    49% 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 quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Side Deadlift
  8. Single Leg Bridge With Outstretched LegPlay demonstration

    8. Single Leg Bridge With Outstretched Leg

    47% 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, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Standing Single Leg CurlPlay demonstration

    9. Standing Single Leg Curl

    46% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

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

    Why this matches
    • Primary muscle: hamstrings, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Side Deadlift
  10. Self Assisted Inverse Leg CurlPlay demonstration

    10. Self Assisted Inverse Leg Curl

    45% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing

One-arm Side Deadlift FAQ

What muscles does One-arm Side Deadlift work?

The One-arm Side Deadlift primarily targets the quadriceps through knee extension while also recruiting the glutes, hamstrings, and core for stabilization. The unilateral load increases oblique and hip abductor engagement to control lateral torque; cue a tight core and neutral spine to maximize force transmission.

What is the best bodyweight alternative to One-arm Side Deadlift?

A bodyweight Bulgarian split squat is the best no-equipment option; place your rear foot on a bench and drive the front heel down while keeping the torso upright. Focus on full knee extension and a slightly forward knee travel to prioritize the quads and maintain balance.

Can I build muscle without doing One-arm Side Deadlift?

Yes. You can build quad mass with front squats, step-ups, lunges, and split squats that provide equal or greater knee extension torque. Use progressive overload, strict knee tracking, and deliberate eccentric control to maximize quadriceps hypertrophy without the One-arm Side Deadlift.

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