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Barbell Single Leg Deadlift Alternative

12 substitute exercises that target the same muscles

1
Two-Arm Barbell Stiff Legged Deadlift demonstration

Two-Arm Barbell Stiff Legged Deadlift
2
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
3
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
4
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
5
Barbell Deadlift demonstration

Barbell Deadlift
6
Barbell Good Morning demonstration

Barbell Good Morning
7
Barbell Rack Pull demonstration

Barbell Rack Pull
8
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
9
Downward Dog demonstration

Downward Dog
10
Dumbbell Reverse Hyperextension on Bench demonstration

Dumbbell Reverse Hyperextension on Bench
11
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
12
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill

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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