10 Best Romanian Deadlift From Deficit Alternatives for Limited Equipment

The Romanian Deadlift From Deficit is done standing with a barbell. Ranked closest by our scoring: the Kick Out Sit, Moving Claw Series and the Single Leg Platform Slide.

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

Original Exercise: Romanian Deadlift From Deficit

Romanian Deadlift From Deficit
Primary muscle
Hamstrings
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Forearms, Glutes, Lower Back, Traps

How to perform Romanian Deadlift From Deficit
  1. Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
  2. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
  3. Reverse the motion to return to the starting position.
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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
    Kick Out SitPlay demonstration

    1. Kick Out Sit

    77% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    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, the same as the Romanian Deadlift From Deficit
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Romanian Deadlift From Deficit
  2. Moving Claw Series

    2. Moving Claw Series

    77% 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, the same as the Romanian Deadlift From Deficit
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Romanian Deadlift From Deficit
    • Balance: harder to stay steady on than the Romanian Deadlift From Deficit
  3. Single Leg Platform SlidePlay demonstration

    3. Single Leg Platform Slide

    71% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

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

    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, the same as the Romanian Deadlift From Deficit
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Romanian Deadlift From Deficit
    • Balance: harder to stay steady on than the Romanian Deadlift From Deficit
  4. Natural Glute Ham Raise

    4. Natural Glute Ham Raise

    66% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    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: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Romanian Deadlift From Deficit
  5. Inverse Leg Curl (Bench Support)Play demonstration

    5. Inverse Leg Curl (Bench Support)

    64% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend 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, the same as the Romanian Deadlift From Deficit
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  6. Linear Acceleration Wall Drill

    6. Linear Acceleration Wall Drill

    63% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    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, the same as the Romanian Deadlift From Deficit
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Romanian Deadlift From Deficit
  7. Self Assisted Inverse Leg CurlPlay demonstration

    7. Self Assisted Inverse Leg Curl

    62% 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, the same as the Romanian Deadlift From Deficit
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  8. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    8. Self Assisted Inverse Leg Curl (On Floor)

    62% 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, the same as the Romanian Deadlift From Deficit
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  9. Janda Sit-upPlay demonstration

    9. Janda Sit-up

    50% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Jackknife Sit-upPlay demonstration

    10. Jackknife Sit-up

    49% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms overhead.
    2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
    3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Romanian Deadlift From Deficit FAQ

What muscles does Romanian Deadlift From Deficit work?

The exercise primarily targets the hamstrings and glutes through hip extension and eccentric lengthening. It also taxes the erector spinae for spinal stability and the adductors and calves as secondary stabilizers; cue a strong hip hinge and neutral spine to emphasize hamstring loading.

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