Romanian deadlifts are a popular deadlift variation used to build and strengthen the posterior chain, mainly the glutes and hamstrings. They’re one of my favorite hinges, but they aren’t the only way to train that pattern, and for a lot of lifters they aren’t even the best way.
There are plenty of reasons to reach for a substitute. Maybe you don’t have a barbell, you’re working around an injury, you want to fix a side-to-side imbalance, or you’ve plateaued and want a fresh stimulus. The most common reason I hear, though, is that someone wants more glutes out of the movement than the RDL gives them. A few options on this list are built for exactly that.
I narrowed the field down to the 10 Romanian deadlift alternatives I’d actually program, judged on safety, equipment, how well they hit the target muscles, and how easy they are to progress. Here’s the full list before we get into each one.
Table of Contents
- 1 The 10 Best Romanian Deadlift Alternatives
- 2 Reasons to Choose a Romanian Deadlift Alternative
- 3 Muscles Worked by the Romanian Deadlift
- 4 Romanian Deadlift Alternatives: FAQs
- 5 Key Takeaways
- 6 Other Alternative Exercises
- 6.1 The 9 Best Pendlay Row Alternatives
- 6.2 The 10 Best Lying Leg Curl Alternatives
- 6.3 The 10 Best Hack Squat Alternatives
- 6.4 The 10 Best Bulgarian Split Squat Alternatives
- 6.5 The 10 Best Glute Bridge Alternatives
- 6.6 The 10 Best Box Jump Alternatives
- 6.7 The 7 Best Deadlift Alternatives
- 6.8 The 10 Best Bench Press Alternatives
- 6.9 The 10 Best Bent Over Row Alternatives
- 6.10 The 12 Best Pull-Up Alternatives
- 6.11 The 10 Best Dumbbell Pullover Alternatives
- 6.12 The 8 Best Hammer Curl Alternatives
- 6.13 The 9 Best T-Bar Row Alternatives
- 6.14 The 8 Best Decline Bench Press Alternatives
- 6.15 The 10 Best Overhead Press Alternatives
The 10 Best Romanian Deadlift Alternatives
- Deadlifts
- Dumbbell Romanian Deadlifts
- Single-Leg Romanian Deadlifts
- Stiff Leg Deadlifts
- Barbell Hip Thrusts
- 45-Degree Hip Extensions
- Good Mornings
- Leg Curls
- Glute Hamstring Raise
- Cable Pull Through
1. Deadlifts
When to Perform Deadlifts
The deadlift sits at the top of this list when your goal is strength and power rather than pure size, or when you compete in something like powerlifting where pulling from the floor is the whole point. The big difference from an RDL is the starting position. A conventional deadlift starts on the ground, while the RDL starts standing and you lower the bar to mid-shin.
Because the RDL loads the eccentric so heavily, it leaves you sorer and biased toward hypertrophy. The deadlift from the floor emphasizes the concentric, so it’s the better pick when you’re chasing a bigger pull or raw strength.
I run deadlifts 1-2 times a week near the start of a session since they tax you the most when you’re fresh. There’s conventional, sumo, and trap-bar to choose from, and if you specifically want more glute involvement, sumo is the one to grab. Get your deadlift form dialed in before you load it heavy.
How to Perform Deadlifts
- To do this exercise, you will need an Olympic barbell, Olympic or bumper plates, and weight clips. A deadlift platform is not mandatory but if you do have access to one, consider using it.
- Load an appropriate amount of weight on each side of the barbell, then attach the weight clips.
- Assume a shoulder-width stance and step just under the bar so it’s directly above your midfoot.
- Lean forward, push your hips back, and slightly bend your knees until you can grab the barbell with your arms extended. You can use a pronated (double overhand) or mixed grip (one hand over, one hand under). Your hands should be just outside of your knees.
- Before starting, lift your chest, brace your core, look straight ahead, and take a deep breath.
- Begin the movement by engaging your lats, pulling your shoulder blades down and back to pull the slack out of the barbell.
- Lift the barbell by driving through your heels. Once the barbell passes your knees, thrust your hips forward to complete the lockout.
- At the top of the movement, pause for 1-2 seconds, then lower the barbell back to the ground by reversing the movement. Push your hips back, lean forward, and bend your knees. Keep the barbell as close to your body as possible.
- Allow the barbell to come to a dead stop on the floor before performing the next rep.
- Repeat this process for the desired number of reps and sets.
Check out the video below from Jeff Nippard to see how to perform a conventional deadlift with perfect technique.
Tips for Deadlifts
- If your grip is a limiting factor, use chalk, lifting straps, hook grip, or a mixed grip.
- If you have a weightlifting belt, use it to improve your bracing and core stability.
- Keep your back as neutral as possible throughout the movement.
- Flat-soled shoes, deadlift slippers, or barefoot work best for this exercise.
2. Dumbbell Romanian Deadlifts
When to Perform Dumbbell Romanian Deadlifts
This is the closest thing to a barbell RDL on the whole list. Swap the bar for a pair of dumbbells and almost nothing else changes, so it’s my default when there’s no barbell free or I’m training at home. You still load the glutes and hamstrings the same way.
A lot of lifters actually prefer the dumbbell version because the bells let you sit into a slightly deeper range and the mind-muscle connection on the hamstrings is easier to find. Run it anywhere you’d run a barbell RDL.
How to Perform Dumbbell Romanian Deadlifts
- Grab a pair of dumbbells and rotate your wrists until they are in a pronated position. The dumbbells should be directly in front of your upper thighs with your arms fully extended.
- Assume a shoulder-width stance or slightly closer than shoulder width.
- Take a deep breath, brace your core, and look straight ahead.
- Begin the movement by pushing your hips back, leaning forward, and slightly bending your knees.
- Once you feel a stretch in your hamstrings and the dumbbells move just past your knees, pause for 1-2 seconds.
- Exhale as you straighten your knees and bring your hips forward to return to a standing position.
- At the top of the rep, squeeze your glutes and hamstrings.
- Repeat for the desired number of repetitions and sets.
In the video below, Scott Herman demonstrates how to perform a dumbbell Romanian deadlift with proper form.
Tips for Dumbbell Romanian Deadlifts
- If your grip is a limiting factor, use straps and/or chalk.
- Flat-soled shoes work best for this exercise.
- If you’re flexible, try raising your toes on plates to pre-stretch your hamstrings.
3. Single-Leg Romanian Deadlifts
When to Perform Single-Leg Romanian Deadlifts
If one leg is stronger than the other, the single-leg Romanian deadlift is how I even it out. Training one side at a time stops your dominant leg from carrying the weaker one, and it builds balance and stability through the posterior chain while it’s at it. Strength gaps left alone tend to grow into an asymmetrical physique and a higher injury risk down the road.
Start with your weaker side and let it set the reps and load for the stronger side. This variation is also lighter on the lower back than a bilateral hinge, so it’s a good option if heavy RDLs leave your back cooked. Put it near the start of a lower-body day while your balance is still sharp.
How to Perform Single-Leg Romanian Deadlifts
- To do this exercise, you will need a kettlebell or dumbbell.
- Grab the dumbbell with your right hand using a pronated grip.
- Assume a stance that’s slightly closer than shoulder width with your toes pointed forward.
- Take a deep breath, look straight ahead, brace your core, and start to lean forward by extending your left leg behind you and slightly bending your right leg.
- Once you feel a stretch in the right hamstring and the dumbbell is just above mid-shin, pause for 1-2 seconds.
- Exhale as you return to the starting position by leaning back, extending your right leg, and bringing your left leg forward.
- At the top of the rep, squeeze your right glute and hamstring.
- Repeat for the desired number of repetitions and sets, then switch sides.
Watch the video below to see how to perform a single-leg Romanian deadlift.
Tips for Single-Leg Romanian Deadlifts
- Keep a slight bend in the working leg, but don’t let the dumbbell or kettlebell touch the ground at the bottom of the rep.
- You can use just one dumbbell or kettlebell.
- Lift the non-working leg to stay in line with your torso.
- Use lifting straps if your grip is a limiting factor.
- Flat-soled shoes work best for this exercise.
4. Stiff Leg Deadlifts
When to Perform Stiff Leg Deadlifts
People mix up the stiff leg deadlift and the RDL constantly because they look almost identical. The difference is range of motion and knee bend. On an RDL you keep a soft knee and stop at mid-shin, while on a stiff leg deadlift the knees stay nearly straight and the bar touches down on the floor each rep.
That longer stretch shifts more of the work onto the hamstrings and lower back, where the RDL leans a bit more on the glutes. So if your hamstrings are the priority, this is the swap to make. You can load it with a barbell, dumbbells, or kettlebells, and like any heavy hinge it belongs early in the session.
How to Perform Stiff Leg Deadlifts
- Load an appropriate amount of weight on each side of a barbell.
- Step up to the barbell and assume a slightly closer than shoulder-width stance with your toes pointed forward. The barbell should be directly above your midfoot.
- Lean forward by pushing your hips back while keeping your knees relatively straight; a small bend is fine. Avoid completely locking out your knees.
- Extend your arms and grab the barbell with a shoulder-width pronated grip.
- Take a deep breath, brace your core, look straight ahead, and begin lifting the barbell off the ground by driving through your heels.
- Once the barbell passes your knees, push your hips forward to complete the rep.
- At the top of the rep, squeeze your glutes and hamstrings.
- Reverse the motion to bring the barbell back to the floor. The barbell should come to a dead stop between each rep.
- Repeat for the desired number of repetitions and sets.
The video below from StrengthLog walks through a clean barbell stiff leg deadlift.
Tips for Stiff Leg Deadlifts
- Use straps if your grip is a limiting factor.
- Make sure the barbell comes to a dead stop between each rep.
- Flat-soled shoes work best for this exercise.
- A slight bend in the knee is fine, but there shouldn’t be much movement at all at the knees.
5. Barbell Hip Thrusts
When to Perform Barbell Hip Thrusts
The barbell hip thrust is the alternative I hand anyone who’s here because they want more glutes out of the RDL pattern. It loads the glutes harder than almost anything else, takes the strain off your lower back, and the weight sits at your hips so grip is never the thing that gives out first.
Hip thrusts also carry over hard to your squat and deadlift lockout, since you’re directly training hip extension. That’s the exact part of the lift most people miss. You can load them heavy, which is what you want for building the glutes. Use a pad so the bar isn’t digging into your hips, and run it near the start of a lower-body day since it’s a compound exercise.
How to Perform Barbell Hip Thrusts
- To do this exercise, you will need an Olympic barbell, Olympic plates, a hip thrust pad, and a flat bench.
- Load an appropriate amount of weight on each side of the barbell and place it next to a flat bench. Set the hip thrust pad in the middle of the barbell.
- Sit down on the floor, brace your upper back against the bench, and roll the barbell over your legs until the pad is directly above your hips and pelvis.
- Bend your knees until your feet are flat on the floor and grab each side of the barbell with a pronated grip to help stabilize it.
- Take a deep breath, brace your core, and look straight ahead, then begin the exercise by driving through your heels to extend your hips upward.
- At the top of the rep, squeeze your glutes and hold for 1-2 seconds.
- Return to the starting position by lowering your hips back to the floor.
- Repeat for the desired number of repetitions and sets.
Watch the video below from Mind Pump TV to see how to do the barbell hip thrust correctly.
Tips for Barbell Hip Thrusts
- Focus on driving through your heels.
- Keep your knees pointed outward throughout the movement.
- Keep your shins vertical at the top of the rep.
- Keep your ribs down, especially at the top of the rep.
- Hit full hip extension by posteriorly tilting your pelvis.
6. 45-Degree Hip Extensions
When to Perform 45-Degree Hip Extensions
The 45-degree hip extension is one of the best low-fatigue ways to build the glutes and hamstrings without piling load onto your spine. You barely have to set anything up. Adjust the pad, grab a dumbbell or plate if you want resistance, and go. It’s a great pick when you want glute and hamstring work but your lower back is already taxed from heavier hinges.
To bias the glutes, point your toes out, round your upper back slightly, and stop just short of hyperextending at the top so the glutes finish the rep instead of your lower back. Done right, your glutes and hamstrings do all the work of lifting your torso. You can slot this in anywhere on a lower-body day.
How to Perform 45-Degree Hip Extensions
- Adjust the height of the hyperextension so the pad sits on your upper thighs.
- Place a weight next to the machine so you can easily grab it if needed.
- Step onto the platform, rotate your feet so they are pointed out at about a 45-60 degree angle, and lean forward so the pads support your upper legs.
- Lean forward at the waist to grab the dumbbell, kettlebell, or plate. Slightly round your upper back and maintain that position throughout the movement.
- Take a deep breath, then raise your upper body by squeezing your glutes and hamstrings until your torso is in line with your lower body.
- At the top of the rep, squeeze your glutes and hamstrings and pause for 1-2 seconds.
- Exhale as you slowly lower yourself back to the starting position by leaning forward and relaxing your glutes and hamstrings.
- Repeat for the desired number of repetitions and sets.
Make sure you’re performing this exercise correctly by watching the video below.
![45 Degree Hip Extension [Glutes & Hamstrings Bias]](https://i.ytimg.com/vi/OMb1VFQK9Tk/0.jpg)
Tips for 45-Degree Hip Extensions
- Point your toes out to emphasize more of the glutes.
- Don’t hyperextend at the top of the rep.
- You shouldn’t feel this movement at all in the lower back.
7. Good Mornings
When to Perform Good Mornings
Good mornings are a staple in powerlifting and strongman circles. The bar sits on your upper back instead of in your hands, so grip never limits you, and the position forces your core and erectors to work a lot harder than they do on an RDL.
They’re the pick when you want to build the erectors alongside the glutes and hamstrings. Good mornings carry over well to the squat, especially low-bar, while the RDL carries over better to the deadlift. They’re demanding, so keep them near the front of your session and start light to groove the hinge before you add weight.
How to Perform Good Mornings
- Adjust a squat rack to just below shoulder height, place an Olympic barbell on it, and load an appropriate amount of weight on each side. Use weight clips so the plates don’t slide off.
- Step under the barbell and place the bar on your upper or mid traps. Grab each side of the barbell just outside of shoulder width.
- Un-rack the barbell by standing up straight and taking 2-3 steps backward.
- Assume a slightly wider than shoulder-width stance with your toes pointed slightly out.
- Take a deep breath, brace your core, and look straight ahead. Begin to lean forward as you push your hips back while maintaining a slight bend in your knees.
- Once you feel a good stretch in your hamstrings and your torso is almost parallel with the floor, pause for 1-2 seconds.
- Exhale as you push your hips forward and extend your torso to return to standing.
- At the top of the rep, squeeze your glutes and hamstrings.
- Repeat for the desired number of repetitions and sets.
Watch the video below from Jeff Nippard to see how to perform a good morning the right way.
Tips for Good Mornings
- Maintain a neutral spine throughout the movement.
- Hinge forward as far as you comfortably can.
- Start with an empty barbell or just your bodyweight to get the movement down.
8. Leg Curls
When to Perform Leg Curls
A leg curl is the RDL alternative for when you want to isolate their hamstrings, keep your lower back out of it, and skip the hip hinge entirely. The hamstrings cross two joints, so they both extend the hip and flex the knee.
Here’s why that matters. The short head of the biceps femoris doesn’t cross the hip, so it only fires during knee flexion. Live entirely on hip hinges like the RDL and you under-train it, which is the case for pairing a hinge with a curl. There are lying, seated, and standing versions, and you can dig into more in our lying leg curl alternatives.
Leg curls barely tax you systemically, so you can drop them in anywhere on a leg day. The walkthrough below covers the lying version, which is the most common one.
How to Perform Leg Curls
- Adjust the leg pad so it rests just above the back of your ankles, then select an appropriate amount of weight.
- Lie prone on the machine, hook the back of your ankles under the leg support pad, and grab the handles near your head.
- Before beginning, push your hips into the pad, brace your core, and take a deep breath. Avoid letting your lower back arch as you perform the exercise.
- Once you’re in position, focus on bringing your heels to your butt to curl the weight up.
- At the top of the rep, squeeze your hamstrings and hold for 1-2 seconds.
- Exhale as you slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions and sets.
The video below from NASM walks through proper lying leg curl form.
Tips for Leg Curls
- If you have a muscular imbalance, you can do single-leg curls.
- Plantar flex (point) your toes to minimize calf recruitment.
- Keep your hips braced against the pad at all times. Don’t cheat by arching your lower back as you lift the weight.
9. Glute Hamstring Raise
When to Perform Glute Hamstring Raises
The glute ham raise is basically a more demanding, more functional leg curl, and unlike a machine curl it brings the glutes into the rep. It’s popular in CrossFit, powerlifting, and strongman gyms for that reason. It’s tough enough that most people run it with just their bodyweight.
All you need is a glute ham developer. If you don’t have a GHD, you can run a nordic hamstring curl on the floor by anchoring your heels under something sturdy, and our glute ham raise vs nordic curl breakdown covers how the two stack up.
How to Perform Glute Hamstring Raises
- Adjust the position of the foot platform so the top of your thighs are against the support pad and your knees are in the gap.
- Lock your feet into the foot platform, place your upper thighs on the support pad, and start in an upright position with your knees bent and hips extended.
- Cross your arms in front of you, take a deep breath, brace your core, and begin extending your knees to lower your torso toward the floor.
- Once your legs are almost straight, pause for 1-2 seconds, then raise yourself back up by pushing your knees into the pad and contracting your hamstrings to flex your knees and extend your hips.
- Pause at the top of the rep for 1-2 seconds and squeeze your glutes and hamstrings.
- Repeat for the desired number of repetitions and sets.
Check out the video below from Barbell Shrugged to see how to perform glute hamstring raises with good form.
Tips for Glute Hamstring Raises
- If you need to add resistance, hold a plate, use a resistance band, or wear a weighted vest.
- Maintain a neutral spine throughout the movement.
- Your feet should stay in contact with the foot platform at all times.
10. Cable Pull Through
When to Perform Cable Pull Throughs
The cable pull-through closes out the list, and its movement pattern lines up closely with the RDL, hip thrust, and good morning. It builds the glutes and hamstrings while keeping your lower back mostly out of it, since the resistance pulls horizontally instead of loading your spine.
If cables are all you’ve got, or you just like them, this is one of the best posterior-chain options around. Use a rope attachment, push your hips back as far as they’ll go, and keep a soft knee. It leans toward hypertrophy more than strength, so a higher rep range around 10-15 works well. For more options, see our guide to the best cable hamstring exercises.
How to Perform Cable Pull Throughs
- Adjust a cable pulley to the lowest setting, attach a rope to it, and select an appropriate amount of weight.
- Stand with a slightly wider than shoulder-width stance facing away from the cable.
- Lean forward and grab the rope with a neutral grip, then stand up so the cable is in between your legs.
- Take 2-3 steps forward so there’s a good amount of tension on the cable.
- Inhale, brace your core, then lean forward as you push your hips back while keeping a slight bend in your knees.
- Once you feel a good stretch in your glutes and hamstrings, pause for 1-2 seconds.
- Return to a standing position by thrusting your hips forward.
- At the top of the rep, squeeze your glutes and hamstrings for 1-2 seconds.
- Repeat for the desired number of repetitions and sets.
In the video below, Colossus Fitness demonstrates how to perform a cable pull-through and highlights common mistakes to avoid.
Tips for Cable Pull Throughs
- Stand far enough from the pulley that there’s tension on the cable at all times.
- Hit full hip extension at the top of each rep.
- Maintain a neutral spine by looking straight ahead throughout the movement.
Reasons to Choose a Romanian Deadlift Alternative
The RDL is an effective exercise, but it isn’t always the right call for your goals, your body, or the equipment you’ve got on hand. Here are the most common reasons I reach for something off this list instead:
- You have an injury that keeps you from hinging properly.
- You don’t have a barbell or plates.
- You want to bias the glutes over the hamstrings, or the other way around.
- You’ve been running RDLs for a while and the progress has stalled.
No single exercise is mandatory. As long as you’re training the same pattern, hitting the target muscles, and adding weight over time, you can pick whichever option fits your situation and run with it.
Muscles Worked by the Romanian Deadlift
The Romanian deadlift hits the hamstrings and glutes first, with the erectors, core, forearms, adductor magnus, and calves chipping in. If your hamstrings are the lagging part in particular, our guide on how to grow underdeveloped hamstrings pairs well with this list.
Primary
- Hamstrings
- Biceps femoris
- Semitendinosus
- Semimembranosus
- Glutes
- Gluteus maximus
- Gluteus minimus
Secondary
- Erector spinae
- Core
- Forearms
- Adductor magnus
- Calves
Romanian Deadlift Alternatives: FAQs
What’s the best RDL alternative for glutes?
The barbell hip thrust is the one I’d grab first. It loads the glutes harder than the RDL ever will and keeps your lower back out of it. The 45-degree hip extension is the close runner-up, especially with your toes pointed out and your back rounded slightly to keep the work on the glutes. If you only have cables, a cable pull-through gets you most of the way there, and a sumo deadlift biases the glutes more than a conventional pull if you’d rather stay with a barbell.
What’s the difference between a Romanian deadlift and a stiff-leg deadlift?
The RDL keeps a slight bend in your knee and stops at mid-shin, while the stiff-leg deadlift keeps your knees nearly straight and the bar touches the floor each rep. The longer range of the stiff-leg version puts more on the hamstrings and lower back, where the RDL leans a bit more on the glutes. Both build the whole posterior chain, so run whichever one matches the muscle you’re chasing.
What can I do instead of Romanian deadlifts without a barbell?
Dumbbell Romanian deadlifts are the closest stand-in and need nothing but a pair of dumbbells. If you’ve got a cable stack, the cable pull-through is excellent, and a 45-degree hip extension on a hyperextension bench works without any free weights at all. For hamstrings specifically, a leg curl machine or a bodyweight nordic curl does the job.
Are Romanian deadlifts necessary?
No. RDLs aren’t required to build bigger, stronger glutes and hamstrings. They’re effective, need minimal equipment, and are safe when done right, but you can hit the same muscles plenty of other ways. For the best hamstring development, pair a hip hinge with a knee-flexion exercise like a leg curl, since the short head of the biceps femoris only fires during knee flexion.
Key Takeaways
Match the alternative to why you’re stepping away from the RDL. Want more glutes? Barbell hip thrusts and 45-degree hip extensions put the work right where you want it. Chasing hamstrings? Stiff leg deadlifts and leg curls bias them harder. No barbell? Dumbbell RDLs are the closest stand-in, and a single-leg RDL fixes a side-to-side imbalance. You don’t need all 10. Pick the two or three that fit your equipment and your goal, add weight over time, and keep your hinge clean.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
