10 Best Rickshaw Deadlift Alternatives for Quad Development

Ranked Rickshaw Deadlift Alternatives

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

   87% match

   • Quads
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   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.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: deadlift hinge, the same as the Rickshaw Deadlift
   • Primary muscle: quads, the same as the Rickshaw Deadlift
   • Equipment: free weights, the same as the Rickshaw Deadlift
   • Body position: standing, the same as the Rickshaw Deadlift
   • Balance: harder to stay steady on than the Rickshaw Deadlift
2. 

   2. Clean Pull

   86% match

   • Quads
   • Barbell
   • Advanced
   • Compound

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

   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 Rickshaw Deadlift
   • Equipment: free weights, the same as the Rickshaw Deadlift
3. Play demonstration

   3. Snatch Pull

   85% 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 Rickshaw Deadlift
   • Equipment: free weights, the same as the Rickshaw Deadlift
   • Body position: standing, the same as the Rickshaw Deadlift
4. 

   4. Leverage Deadlift

   85% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
   2. Return the weight to the starting position.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Rickshaw Deadlift
   • Primary muscle: quads, the same as the Rickshaw Deadlift
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Rickshaw Deadlift
   • Balance: easier to stay steady on than the Rickshaw Deadlift
5. Play demonstration

   5. Trap Bar Deadlift

   84% match

   • Glutes
   • Trap-bar
   • Intermediate
   • Compound

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

   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

   • Movement: deadlift hinge, the same as the Rickshaw Deadlift
   • Primary muscle: glutes, not quads
   • Equipment: free weights, the same as the Rickshaw Deadlift
   • Body position: standing, the same as the Rickshaw Deadlift
6. 

   6. Axle Deadlift

   80% match

   • Lower Back
   • Other
   • Advanced
   • Compound

   A looser match: it works the lower back rather than the quads.

   How to perform this exercise

   1. 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 over/under grip.
   2. With your feet and your grip set, take a big breath and then lower your hips and flex 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.
   3. 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.
   4. 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 Rickshaw Deadlift
   • Primary muscle: lower back, not quads
   • Body position: standing, the same as the Rickshaw Deadlift
7. 

   7. Car Deadlift

   80% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

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

   How to perform this exercise

   1. This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
   2. Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.
   3. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
   4. Lower the weight 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 Rickshaw Deadlift
   • Primary muscle: quadriceps, not quads
   • Body position: standing, the same as the Rickshaw Deadlift
8. 

   8. Reverse Band Deadlift

   80% 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 Rickshaw Deadlift
   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the Rickshaw Deadlift
   • Body position: standing, the same as the Rickshaw Deadlift
9. 

   9. Stiff-legged Dumbbell Deadlift

   80% match

   • Hamstrings
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grasp a couple of dumbbells holding them by your side at arm's length.
   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 dumbbells to over the top of your feet by bending at the waist 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. Exhale as you perform this movement
   4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale 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 Rickshaw Deadlift
   • Body position: standing, the same as the Rickshaw Deadlift
10. 

    10. Sumo Deadlift

    80% 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 Rickshaw Deadlift
    • Primary muscle: hamstrings, not quads
    • Equipment: free weights, the same as the Rickshaw Deadlift
    • Body position: standing, the same as the Rickshaw Deadlift