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. 

   1. Linear Acceleration Wall Drill

   64% 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 Rickshaw Deadlift
2. Play demonstration

   2. Self Assisted Inverse Leg Curl

   57% 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
3. Play demonstration

   3. Self Assisted Inverse Leg Curl (On Floor)

   57% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Bend your knees and place your feet flat on the ground, hip-width apart.
   3. Lift your hips off the ground, engaging your glutes and hamstrings.
   4. Slowly curl your legs towards your glutes, keeping your hips lifted.
   5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
   6. Lower your hips back down to the ground.
   7. 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: hamstrings, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
4. Best match

   Play demonstration

   4. Squat To Overhead Reach

   55% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   It still works the quads, through a different movement.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   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: quads, the same as the Rickshaw Deadlift
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Rickshaw Deadlift
5. Play demonstration

   5. Squat To Overhead Reach With Twist

   54% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

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

   Why this matches

   • Primary muscle: quads, the same as the Rickshaw Deadlift
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Rickshaw Deadlift
6. Play demonstration

   6. Kick Out Sit

   53% 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 Rickshaw Deadlift
7. Play demonstration

   7. Quads

   52% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. 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: quads, the same as the Rickshaw Deadlift
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Rickshaw Deadlift
   • Balance: easier to stay steady on than the Rickshaw Deadlift
8. Play demonstration

   8. Reverse Hyper On Flat Bench

   52% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   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, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
9. 

   9. Bodyweight Squat

   52% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, the same as the Rickshaw Deadlift
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Rickshaw Deadlift
   • Balance: easier to stay steady on than the Rickshaw Deadlift
10. 

    10. Moving Claw Series

    51% 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 Rickshaw Deadlift
    • Balance: harder to stay steady on than the Rickshaw Deadlift