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Bottle Weighted Single Leg Romanian Deadlift Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
2
Two-Arm Barbell Stiff Legged Deadlift demonstration

Two-Arm Barbell Stiff Legged Deadlift
3
Downward Dog demonstration

Downward Dog
4
Dumbbell Reverse Hyperextension on Bench demonstration

Dumbbell Reverse Hyperextension on Bench
5
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
6
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
7
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
8
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
9
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
10
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
11
Smith Bent-Knee Good Morning demonstration

Smith Bent-Knee Good Morning
12
Smith Reverse Hyperextension demonstration

Smith Reverse Hyperextension

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 Bottle Weighted Single Leg Romanian Deadlift trains

Primary Gluteus Maximus Hamstrings

Secondary Erector Spinae Gastrocnemius Gluteus Medius

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