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Single Leg Deadlift Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
2
Downward Dog demonstration

Downward Dog
3
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
4
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
5
Jump on Fit Box demonstration

Jump on Fit Box
6
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
7
Two-Arm Barbell Stiff Legged Deadlift demonstration

Two-Arm Barbell Stiff Legged Deadlift
8
Dumbbell Reverse Hyperextension on Bench demonstration

Dumbbell Reverse Hyperextension on Bench
9
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
10
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
11
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
12
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift

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 Single Leg Deadlift trains

Primary Gluteus Maximus Hamstrings

Secondary Erector Spinae Gastrocnemius Gluteus Medius

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