10 Best Sumo Deadlift With Chains Alternatives for Hamstring Strength

The Sumo Deadlift With Chains is done standing with a barbell. Ranked closest by our scoring: the Linear Acceleration Wall Drill, the Self Assisted Inverse Leg Curl and the Self Assisted Inverse Leg Curl (On Floor).

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

Original Exercise: Sumo Deadlift With Chains

Sumo Deadlift With Chains
Primary muscle
Hamstrings
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Abductors, Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps

How to perform Sumo Deadlift With Chains
  1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
  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. Relax the shoulders, which in effect lengthens your arms.
  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.
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Ranked Sumo Deadlift With Chains Alternatives

10 substitutes, ranked by how closely each one matches the Sumo Deadlift With Chains 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
    Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    74% 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. 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 Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Sumo Deadlift With Chains
  2. Self Assisted Inverse Leg CurlPlay demonstration

    2. Self Assisted Inverse Leg Curl

    69% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

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

    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 Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  3. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    3. Self Assisted Inverse Leg Curl (On Floor)

    69% 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 Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    64% 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, the same as the Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Sumo Deadlift With Chains
  5. Moving Claw Series

    5. Moving Claw Series

    63% 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 Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Sumo Deadlift With Chains
    • Balance: harder to stay steady on than the Sumo Deadlift With Chains
  6. Natural Glute Ham Raise

    6. Natural Glute Ham Raise

    62% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    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 Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Sumo Deadlift With Chains
  7. Single Leg Platform SlidePlay demonstration

    7. Single Leg Platform Slide

    57% 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 Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Sumo Deadlift With Chains
    • Balance: harder to stay steady on than the Sumo Deadlift With Chains
  8. Standing Single Leg CurlPlay demonstration

    8. Standing Single Leg Curl

    52% 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, the same as the Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Sumo Deadlift With Chains
    • Balance: harder to stay steady on than the Sumo Deadlift With Chains
  9. Inverse Leg Curl (Bench Support)Play demonstration

    9. Inverse Leg Curl (Bench Support)

    51% 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 Sumo Deadlift With Chains
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Reverse Hyper On Flat BenchPlay demonstration

    10. Reverse Hyper On Flat Bench

    47% 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 hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing

Sumo Deadlift With Chains FAQ

What muscles does Sumo Deadlift With Chains work?

The movement primarily targets the hamstrings and glutes via hip extension, with strong adductor and erector spinae involvement due to the wide stance and torso angle. The quads assist at the initial drive; maintain a hinged hip and braced core to maximize posterior chain activation.

What is the best bodyweight alternative to Sumo Deadlift With Chains?

The Nordic hamstring curl is the most specific bodyweight option for hamstring strength and eccentric control; keep hips locked and lower slowly to maximally load the distal hamstrings. If Nordics are too advanced, use single-leg RDLs with slow eccentrics and a focus on hip-hinge mechanics.

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