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 Glute Bridge Two Legs On Bench, the Reverse Hyper On Flat Bench and the Rear Decline Bridge.

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
    Glute Bridge Two Legs On BenchPlay demonstration

    1. Glute Bridge Two Legs On Bench

    66% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips 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: glutes, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  2. Reverse Hyper On Flat BenchPlay demonstration

    2. Reverse Hyper On Flat Bench

    66% 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, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  3. Rear Decline BridgePlay demonstration

    3. Rear Decline Bridge

    66% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips 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: glutes, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Bench Hip ExtensionPlay demonstration

    4. Bench Hip Extension

    64% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    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: glutes, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Trap Bar Deadlift
  5. Butt Lift (Bridge)

    5. Butt Lift (Bridge)

    64% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

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

    Why this matches
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  6. Single Leg Glute Bridge

    6. Single Leg Glute Bridge

    63% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: harder to stay steady on than the Trap Bar Deadlift
  7. Linear Acceleration Wall Drill

    7. Linear Acceleration Wall Drill

    63% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the hamstrings rather than the glutes.

    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 glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Trap Bar Deadlift
  8. Twist Hip LiftPlay demonstration

    8. Twist Hip Lift

    62% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists 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: glutes, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Pelvic Tilt Into BridgePlay demonstration

    9. Pelvic Tilt Into Bridge

    60% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    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: glutes, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Low Glute Bridge On FloorPlay demonstration

    10. Low Glute Bridge On Floor

    60% match
    • Glutes
    • Bodyweight
    • Beginner
    • 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 arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down 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: glutes, the same as the Trap Bar Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology