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Barbell Sumo Romanian Deadlift Alternative

12 substitute exercises that target the same muscles

1
Barbell Rack Pull demonstration

Barbell Rack Pull
2
Barbell Reeves Deadlift demonstration

Barbell Reeves Deadlift
3
Barbell Good Morning demonstration

Barbell Good Morning
4
Two-Arm Barbell Stiff Legged Deadlift demonstration

Two-Arm Barbell Stiff Legged Deadlift
5
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
6
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
7
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
8
Smith Deadlift demonstration

Smith Deadlift
9
Barbell Deadlift from Deficit demonstration

Barbell Deadlift from Deficit
10
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
11
Resistance Band Floor Hyperextension demonstration

Resistance Band Floor Hyperextension
12
Kettlebell Swing demonstration

Kettlebell Swing

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 Sumo Romanian Deadlift trains

Primary Gluteus Maximus Hamstrings

Secondary Adductor Magnus Erector Spinae Trapezius Lower Fibers

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