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Barbell Single Leg Deadlift Alternative

12 substitute exercises that target the same muscles

1
Barbell Deadlift demonstration

Barbell Deadlift
2
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
3
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
4
Two-Arm Barbell Stiff Legged Deadlift demonstration

Two-Arm Barbell Stiff Legged Deadlift
5
Barbell Good Morning demonstration

Barbell Good Morning
6
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
7
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
8
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
9
Barbell Rack Pull demonstration

Barbell Rack Pull
10
Smith Bent-Knee Good Morning demonstration

Smith Bent-Knee Good Morning
11
Smith Reverse Hyperextension demonstration

Smith Reverse Hyperextension
12
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Barbell Single Leg Deadlift trains

Primary Gluteus Maximus Hamstrings

Secondary Erector Spinae Gastrocnemius Gluteus Medius

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