10 Best Romanian Deadlift From Deficit Alternatives for Limited Equipment

Ranked Romanian Deadlift From Deficit Alternatives

10 substitutes, ranked by how closely each one matches the Romanian Deadlift From Deficit 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. Romanian Deadlift

   99% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
   2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
   3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
   4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: stiff-leg hinge, the same as the Romanian Deadlift From Deficit
   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: free weights, the same as the Romanian Deadlift From Deficit
   • Body position: standing, the same as the Romanian Deadlift From Deficit
2. Play demonstration

   2. Barbell Straight Leg Deadlift

   94% match

   • Hamstrings
   • 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 your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
   4. Lower the barbell until you feel a stretch in your hamstrings.
   5. Engage your hamstrings and glutes to lift the barbell back up to the starting position.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: stiff-leg hinge, the same as the Romanian Deadlift From Deficit
   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: free weights, the same as the Romanian Deadlift From Deficit
   • Body position: standing, the same as the Romanian Deadlift From Deficit
3. 

   3. Wide Stance Stiff Legs

   94% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
   2. Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: free weights, the same as the Romanian Deadlift From Deficit
4. 

   4. Good Morning

   89% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
   2. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
   3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: free weights, the same as the Romanian Deadlift From Deficit
   • Body position: standing, the same as the Romanian Deadlift From Deficit
5. Play demonstration

   5. Band Straight Leg Deadlift

   88% match

   • Hamstrings
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band around your feet.
   2. Hold the band with both hands, palms facing your body, and keep your arms straight.
   3. Engage your core and maintain a slight bend in your knees.
   4. Slowly hinge forward at your hips, keeping your back straight and chest lifted.
   5. Lower the band towards the ground while keeping your legs straight.
   6. Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: stiff-leg hinge, the same as the Romanian Deadlift From Deficit
   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Romanian Deadlift From Deficit
6. 

   6. Kettlebell One-legged Deadlift

   86% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   Pick this when you want an easier single-leg version that still works the hamstrings.

   How to perform this exercise

   1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
   2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
   3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: free weights, the same as the Romanian Deadlift From Deficit
   • Body position: standing, the same as the Romanian Deadlift From Deficit
   • Balance: harder to stay steady on than the Romanian Deadlift From Deficit
7. 

   7. Good Morning Off Pins

   85% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   It uses the same equipment and still works the hamstrings.

   How to perform this exercise

   1. Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
   2. Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight. Slowly lower the weight back to the pins returning to the starting position.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: free weights, the same as the Romanian Deadlift From Deficit
   • Body position: standing, the same as the Romanian Deadlift From Deficit
8. 

   8. Clean Deadlift

   84% match

   • Hamstrings
   • Barbell
   • Intermediate
   • Compound

   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

   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: free weights, the same as the Romanian Deadlift From Deficit
   • Body position: standing, the same as the Romanian Deadlift From Deficit
9. 

   9. One-arm Kettlebell Swings

   83% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
   • Equipment: free weights, the same as the Romanian Deadlift From Deficit
   • Body position: standing, the same as the Romanian Deadlift From Deficit
10. 

    10. Sumo Deadlift With Bands

    81% 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

    • Primary muscle: hamstrings, the same as the Romanian Deadlift From Deficit
    • Equipment: free weights, the same as the Romanian Deadlift From Deficit
    • Body position: standing, the same as the Romanian Deadlift From Deficit