10 Best Trap Bar Deadlift Alternatives for Glute and Leg Strength

The Trap Bar Deadlift is done standing with a trap bar. Ranked closest by our scoring: the Dumbbell Deadlift, the Dumbbell Straight Leg Deadlift and the Barbell Sumo Deadlift.

The Trap Bar Deadlift asks you to bend at the hips and knees, grip the handles with your back straight and chest up, then drive through your heels to extend your hips and knees together. The Dumbbell Deadlift is the closest swap: it keeps that standing hinge and lets each hand hold its own weight instead of a fixed bar. Without dumbbells either, the Barbell Deadlift keeps the same hip drive on a straight bar.

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

Original Exercise: Trap Bar Deadlift

Trap Bar DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Trap-bar
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Lower Back

How to perform Trap Bar Deadlift
  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.
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Ranked Trap Bar Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Trap Bar 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
    Dumbbell DeadliftPlay demonstration

    1. Dumbbell Deadlift

    94% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
    3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
    4. Push through your heels and extend your hips and knees, lifting the dumbbells back up 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
    • Movement: deadlift hinge, the same as the Trap Bar Deadlift
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift
  2. Dumbbell Straight Leg DeadliftPlay demonstration

    2. Dumbbell Straight Leg Deadlift

    91% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward.
    3. Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.
    4. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up 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: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift
  3. Barbell Sumo DeadliftPlay demonstration

    3. Barbell Sumo Deadlift

    90% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
    2. Place a barbell on the ground in front of you, centered between your feet.
    3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
    4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
    5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
    6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: deadlift hinge, the same as the Trap Bar Deadlift
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift
  4. Dumbbell Single Leg Deadlift With Stepbox SupportPlay demonstration

    4. Dumbbell Single Leg Deadlift With Stepbox Support

    90% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
    2. Place your left foot on a stepbox or elevated surface behind you.
    3. Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
    4. As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
    5. Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Movement: deadlift hinge, the same as the Trap Bar Deadlift
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift
    • Balance: harder to stay steady on than the Trap Bar Deadlift
  5. Barbell DeadliftPlay demonstration

    5. Barbell Deadlift

    89% match
    • Glutes
    • 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 your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
    4. As you stand up straight, squeeze your glutes and keep your core engaged.
    5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: deadlift hinge, the same as the Trap Bar Deadlift
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift
  6. Dumbbell Sumo Pull ThroughPlay demonstration

    6. Dumbbell Sumo Pull Through

    89% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
    2. Hold a dumbbell with both hands in front of your body, arms extended.
    3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
    4. Lower the dumbbell down between your legs, keeping your arms straight.
    5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
    6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift
  7. Barbell Hip Thrust

    7. Barbell Hip Thrust

    88% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
    2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
    3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

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

    Why this matches
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: lying on your back, not standing
  8. Dumbbell CleanPlay demonstration

    8. Dumbbell Clean

    88% match
    • Glutes
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
    3. Explosively extend your hips and knees, driving through your heels to jump off the ground.
    4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
    5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
    6. Lower the dumbbells back down to the starting position by reversing the movement.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift
    • Balance: harder to stay steady on than the Trap Bar Deadlift
  9. Barbell Rack PullPlay demonstration

    9. Barbell Rack Pull

    86% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a barbell on a rack at knee height.
    2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
    3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
    4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
    5. Lower the barbell back down to the starting position by bending at the hips and knees.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift
  10. Dumbbell Romanian DeadliftPlay demonstration

    10. Dumbbell Romanian Deadlift

    84% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
    3. Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return 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: glutes, the same as the Trap Bar Deadlift
    • Equipment: free weights, the same as the Trap Bar Deadlift
    • Body position: standing, the same as the Trap Bar Deadlift

Why You Might Need a Trap Bar Deadlift Alternative

A trap bar is the first thing a small gym or home rack goes without, so you need a swap the moment yours is missing or someone else has it loaded. The Trap Bar Deadlift has you bend at the hips and knees, keep your chest up and drive through your heels until your hips and knees are straight, and that hip drive is what a good swap should protect. Dumbbells let each arm settle into its own line, so you can grip and hinge without a fixed bar dictating your hand position. A straight barbell puts the bar on the floor in front of you with your hands set slightly wider than shoulder-width, and a wider sumo stance turns your toes out and lowers your hips before the bar leaves the floor.

How to Choose the Right Trap Bar Deadlift Substitute

If you have a pair of dumbbells, start with the Dumbbell Deadlift: it keeps the same standing hinge and lets you settle each arm into its own line. If you want a straight bar in your hands instead, the Barbell Deadlift keeps the hip drive with your hands set slightly wider than shoulder-width, or take the Barbell Sumo Deadlift for a wider stance with your toes turned out. If one leg needs extra attention, the Dumbbell Single Leg Deadlift With Stepbox Support hinges on one leg while your other foot rests on a box behind you for balance. For a hinge that bends the knees only slightly, the Dumbbell Romanian Deadlift lowers the dumbbells until you feel a stretch in your hamstrings, then pushes through your heels to stand back up.

Trap Bar Deadlift FAQ

Can I train a Trap Bar Deadlift swap at home with just dumbbells?

Yes. The Dumbbell Deadlift keeps the same standing hinge and neutral feel through each arm, using nothing but a pair of dumbbells. The Dumbbell Straight Leg Deadlift and Dumbbell Sumo Pull Through also train that hip drive with dumbbells and floor space, no trap bar or rack needed.

How does a barbell swap change the grip on the bar?

A trap bar gives you a pair of handles to grip once you have bent at the hips and knees. The Barbell Deadlift and Barbell Sumo Deadlift both put a straight bar on the floor in front of you, so your hands close over the bar itself: slightly wider than shoulder-width for the conventional pull, and with a wide, toes-out stance for sumo.

Is there a way to work one leg at a time instead?

The Dumbbell Single Leg Deadlift With Stepbox Support hinges on one leg while your other foot rests on a box behind you. Holding that position asks more of your balance than a two footed pull, so treat it as extra work rather than a straight swap for heavy sets.

Which swap keeps the knees nearly straight?

The Dumbbell Romanian Deadlift hinges at the hips with only a slight bend in your knees, lowering the dumbbells until you feel a stretch in your hamstrings. You then push through your heels and squeeze your glutes to return to standing, a different path from the knee-and-hip drive of the trap bar.

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