12 Best Romanian Deadlift Alternatives

The Romanian deadlift (or RDL) is an effective exercise to improve the development of your glutes, low back, and hamstrings.

However, there are several reasons why you might need an alternative to the Romanian deadlifts, including whether you want to isolate one muscle group more than another, you don't have a barbell available, or you're simply looking to add more exercise variation to your workout.

The 12 best Romanian deadlift alternatives are:

1. Stiff Leg Deadlift
2. Block Deadlift
3. Single-Leg Dumbbell Romanian Deadlift
4. Good Mornings
5. Barbell Hip Thrust
6. Dumbbell Romanian Deadlift
7. Weighted 45-Degree Back Extension
8. Standing Cable Pull Through
9. Floor-Lying Glute Ham Raise
10. Reverse Plank
11. Glute Ham Raise (GHR)
12. Kettlebell Swings

In this article, you'll learn how to do each exercise with a video. Plus, you'll learn the range of motion, barbell position, and tips on reps and sets. It will be similar to having a professional trainer get you started, since I am one!

Estimated Reading Time: 15 minutes

This article is an extension to my Top Deadlift Alternatives. Some great glute, low-back, and hamstring variations are also detailed in that article.

12 Best Romanian Deadlift Alternatives

Here’s my list of excellent Romanian deadlift alternative exercises:

1. Stiff Leg Deadlift

The stiff leg deadlift is a great RDL alternative because they are both hip hinge movements targeting similar muscle groups.

However, the stiff leg deadlift is often confused with the Romanian deadlift as they are similar-looking exercises. The main differences between the stiff leg deadlift and the Romanian deadlift are:

• Range of motion: The stiff leg deadlift goes from floor to standing. The Romanian deadlift goes from hips to knees (not to the floor).

• Barbell position: The barbell in the stiff leg deadlift stays off the body. The barbell in the Romanian deadlift stays next to the body.

• Muscles used: Glutes and hamstrings

• Programming Tips: Less is more regarding this Romanian deadlift alternative exercise. Try 3 sets x 10 reps with a light to moderate weight. Prioritize technique, always. No ego lifting.

How To Do It

• Start with the barbell on the rack and walk the weight out by taking a shoulder-width stance
• Slightly bend the knees and then hinge forward from the hips
• The barbell should leave your body (i.e. not stay on your thighs)
• Come down until you feel a stretch in your hamstrings or the barbell reaches the floor
• You should not bend your knees anymore to get extra range of motion
• Return to standing by squeezing your hamstrings and glutes

For more stiff leg deadlift alternatives, check out the full post.

2. Block Deadlift

The block deadlift is a Romanian alternative that allows you to lift more weight than the RDL.

They are similar in that only the top half of the deadlift is worked. However, the block deadlift will use slightly more knee extension to assist with movement than the Romanian deadlift. So in addition to using all of the primary hip extensor muscles, the block deadlift will also use the quads. It’s not the hardest deadlift variation, but it definitely requires attention to technique.

In the block deadlift, you will deadlift off blocks, or in the absence of blocks, the safety pins inside a power rack. The height of the blocks or pins will vary depending on how much range of motion you want to target. However, most people will set up the height to be around knee level.

• Range of motion: The block deadlift goes approximately from the knee to standing.

• Barbell position: The barbell in the block deadlift stays next to the body. 

• Muscles used: Glutes, hamstrings, quads

• Programming Tips: If you’re new to block deadlifts, starting with a rep range that allows proper technique and firing the right muscles in the right sequence is best. I recommend starting with 3-5 sets x 5 reps. Don’t add a gratuitous amount of weight until you can confidently control your midline.

How To Do It

• Set up boxes so that the barbell starts at about knee height
• Grip the barbell just outside your thighs
• Place your shoulders directly in light with the barbell, which will result in a slight forward torso lean
• Brace your core and squeeze your lats strong before lifting the barbell from the blocks  
• Think about driving your hips toward the barbell by squeezing your glutes
• The barbell should remain on your thighs throughout the entire range of motion
• Your hips and knees should lock simultaneously 
• Return the barbell to the blocks and repeat

Pro Tip

You can typically handle 30-60% more weight in the block deadlift than the Romanian deadlift for the same rep range. While your major muscle groups (glutes, low back, mid-back) can tolerate this overloading, your grip usually can't.

This is why I recommend wearing straps to prevent any grip loss while performing this exercise. Check out my article on the benefits of straps.

3. Good Mornings

The good morning can replace the Romanian deadlift if you want to target the entirety of your posterior chain.

I wouldn't suggest doing good mornings unless you are fairly competent with various complex barbell movements, like the back squat, front squat, and deadlift.

Good mornings rely on strong lifting mechanics, which means you must know how to keep your spine neutral and how to implement a proper hip-hinge movement pattern. If you lift too heavy in the good morning and you don't have the right technique, the risk of injury is almost certain.

• Range of motion: Begins in standing position with the barbell on the upper back. End position leaning over (like bowing to an opponent in a martial art).

• Barbell position: The barbell stays on the upper back the whole rep. 

• Muscles used: Glutes, hamstrings, upper back, midline

• Programming Tips: Try good mornings during your warm-up with a PVC pipe or dowel rod as a central nervous system primer. I recommend 3 sets x 12 reps, intentionally squeezing every muscle you can on your backside. Remember, quality over quantity in this exercise.

How To Do It

• Place the barbell on your back as if you are going to do a back squat
• Engage your lats by actively pulling the barbell into your back
• Bend your knees slightly and hinge forward, folding your torso in half
• Stop when your back is parallel to the floor, or you feel a stretch in your hamstrings
• Recruit your hamstrings, glutes, and low back to stand back up with the weight
• Avoid losing integrity in your spine by rounding your back

Pro Tip

If you don't have a barbell or want to try an easier variation, you can perform the good morning with a band. I prefer this variation because I can move more freely without feeling like the barbell will fall off my back. Stick to reps between 15-30 or until you feel a deep burn in your glutes.

4. Barbell Hip Thrust

The hip thrust is one of my favorite RDL substitutes. Research suggests you can equally target your hip extensor muscles with an RDL or barbell hip thrust.

In the hip thrust, a barbell will lay across the crease of the hips while the back rests on a bench. The goal is to drive your hips up toward the ceiling, squeezing your glutes maximally at the top.

• Range of motion: Begins with barbell on hips, drop hips to floor, then raise hips as high as possible. A similar motion to the glute bridge.

• Barbell position: The barbell stays on the hips the entire range of motion

• Muscles used: Glutes, midline

• Programming Tips: Good for the end of a workout. Try 3 sets x 15 reps with a lightweight to finish off your posterior chain.

How To Do It

• Position the barbell on the crease of the hips
• Your upper back should be resting on the edge of the bench
• Set your feet slightly outside of shoulder-width apart with your toes slightly flared
• Position your feet so that when you are at the top range of motion your knees are at 90 degrees
• Drive your feet into the floor and lift your hips
• Squeeze your glutes to get full extension and tuck your pelvis underneath you at the top
• The upper back and shoulders should be pushing into the bench with your chin tucked

Pro Tip

If you want to target your glutes even more, try taking a wider than shoulder-width stance it can help produce greater glute activation.

If you can't do the hip thrust, then check out my article on the best hip thrust alternatives.

5. Romanian Dumbbell Deadlift

The Romanian dumbbell deadlift can be used for multiple reasons, including as a warm-up for a barbell Romanian deadlift, as a teaching tool for instructing the hip hinge, or as a replacement for the Romanian deadlift altogether.

I would also use the Romanian dumbbell deadlift if I already had a fairly intense/heavy leg day. Still, I wanted to finish the workout targeting the glutes and hamstrings with an exercise that didn't create a lot of additional fatigue.

• Range of motion: Begins in standing position. Bend at the hip and go down as far as you can control (like bowing to an opponent in a martial art)

• Barbell position: The dumbbell(s) stays next to the body the entire range of motion

• Muscles used: Glutes, hamstrings, midline

• Programming Tips: Include this into your next training session by doing 3 sets of 12 reps with a moderate weight. Make sure to program these after your bigger lifts, like a conventional deadlift. This will help maximize hamstring and glute stimulation.

How To Do It

• Grab dumbbells in each hand and place your hands in front of, and slightly outside of, your thighs
• Bend your knees slightly and hinge forward from your hips keeping your knees from bending any further
• Bring the dumbbels to just below the knee, thinking about pushing your hips back as far as possible
• The back should stay neutral with the shoulders in front of the dumbbells in the bottom position
• Squeeze your glutes to stand back to the starting position

Pro Tip

Many bodybuilders like to superset the Romanian dumbbell deadlift with a hamstring curl. The dumbbell Romanian deadlift will target the glutes, while the hamstring curl will target the hamstrings. Supersetting these exercises at the end of a workout will build hypertrophy for the posterior chain.

6. Single-Leg Dumbbell Romanian Deadlift

If you’re looking for a challenge, try this single-leg RDL alternative.

The single-leg Romanian deadlift is an alternative to the Romanian deadlift that increases strength, balance, and coordination. 

The single-leg RDL is what is known as a unilateral movement pattern. Unilateral movement patterns are exercises that train each side (right and left) independently. The benefits of single-leg exercises are they help you avoid overtraining, overusing the ‘stronger' side, help correct muscular imbalances, improve coordination, and aid in injury prevention and rehabilitation.

• Range of motion: Begins in standing position. Bend at the hip and go down as far as you can control. Range of motion should end before a loss in technique and/or stability.

• Barbell position: The dumbbell(s) stays next to the body the entire range of motion

• Muscles used: Glutes, hamstrings, midline, calves, adductors

• Programming Tips: Start with 3 sets of 10 reps for each leg to ensure you control the whole range of motion and move with excellence.

How To Do It

• With dumbbells in each hand slightly bend your right leg while keeping your hips square
• Kick your left leg back as you fold over forward keeping your back straight
• Your hips should stay square to the floor the entire time
• The dumbbells will hang in front of you with your arms naturally falling forward
• Once the back is parallel to the floor, use your right glute to pull your body back upright
• Perform the prescribed number of reps with your right leg, before switching to your left leg

Pro Tip

Keep your gaze fixed on a spot slightly in front of you on the floor. If your eyes start to move, your entire body will follow your gaze. Therefore, having a fixed gaze will improve your balance.

7. Weighted 45-Degree Back Extension

The 45-degree back extension, sometimes called the hyper-extension, is a Romanian deadlift alternative that can be easily modified to isolate more of the glutes or lower back, depending on what you want to target.

To target the glutes more, you will slightly round your low back and only focus on the bottom two-thirds of the range of motion. To target the low back more, you will aim to keep your back perfectly straight and perform the movement through its full range of motion.

• Range of motion: Begins with full extension of hip (i.e., full standing position). Bend at the hip and go down as far as you can control. Return to full hip extension.

• Barbell position: Weight stays in front of the chest the entire range of motion

• Muscles used: Glutes, hamstrings, midline

• Programming Tips: If using a weight, hold the weight by your chest firmly. Try 3 sets of 10 reps. If that rep range is too difficult with a weight (i.e., you ONLY feel your lower back because you’re not bending at your hips), drop the weight and try 15 reps at bodyweight. Focus on pushing your hips back and using your glutes and hamstrings exclusively to return to full extension.

How To Do It

• Maneuver yourself into the back extension machine
• The crease of your hips should be at the top of the machine
• Grab a weight and hold it close to your chest
• Start with your back completely extended with your body in a straight line
• Slowly lower yourself down to the floor, keeping your legs straight and hinging at the hips
• Use your glutes, low-back, and hamstrings to return to your start position

Pro Tip

The most challenging variation of the 45-degree back extension is to place a barbell on your back while performing this movement. So, if you want an extra challenge after you've mastered the basics, try the barbell version.

For more back extension alternatives, check out the full post.

8. Standing Cable Pull Through

If you don't want to use barbells and dumbbells, this exercise is a substitute for Romanian deadlifts that uses cables.

The standing cable pull-through places the same emphasis on the target muscles as the Romanian deadlift. However, you can maintain constant tension on your muscles throughout the entire movement.

While the standing cable pull-through is a highly effective Romanian deadlift alternative, it is somewhat awkward-looking to do in the gym. For less confident gym goers, you might want to try another Romanian deadlift alternative until you feel more comfortable.

• Range of motion: Begins in standing position. Push hips back towards the cable pulley. Lean forward as far as you can control (i.e., keeping back flat and midline engaged)

• Barbell position: Rope handle stays close to the groin (aka, grundle bundle) the entire range of motion.

• Muscles used: Glutes, hamstrings, midline

• Programming Tips: Regarding exercise order, I would place the following exercises after a barbell or dumbbell variation at the end of your workout. Think low to mid-weight at moderate volume (e.g., 3 sets of 12-15 reps).

How To Do It

• Place a rope attachment at the bottom of the cable machine
• Pick up the rope in both hands in between your legs and face away from the machine
• Take a few steps away from the machine and assume a stance slightly wider than shoulder-width
• Have a slight bend in the knee, then push your hips forward
• The rope should travel between your legs while keeping your back neutral
• Once the back is parallel to the floor, squeeze your glutes to return to your start position
• Maintain your balance by keeping your bodyweight on the front part of your foot

Pro Tip

The cable pull-through can easily be modified to target different muscle groups. Take a wider stance to target more of your adductor magnus (inner thigh) and glute medius (upper side glute). Take a narrow stance to target more of your hamstrings and glute max (the part of your glutes where you sit down)

9. Floor-Lying Glute Ham Raise

Also known as the partner-assisted glute ham raise. If you’ve spent much time in a gym, you’ve likely tried these at some point. As alternatives to RDLs go, this one will definitely fire up those glutes and hamstrings. 

• Range of motion: Begins in kneeling position. Bend at your knees and go down as far as you can control the movement. Return to kneeling position.

• Barbell position: If using a weight, hold it by chest firmly, like 45-degree back extension.

• Muscles used: Glutes, hamstrings

• Programming Tips: These are aggressive. As a seasoned trainer, I recommend building up your hamstring and glute strength before attempting these. Once you develop some baseline strength (e.g., being able to leg curl your body weight as a reference), give 3 sets of 10 reps a try. Slow down the movement to make things more interesting, and try 5 sets of 5 reps. 

How To Do It

• Have a partner help or set up a station where you can start in a kneeling position with your ankles anchored. 
• Keeping your midline and upper back engaged, slowly lower yourself toward the floor
• The long-term goal is to control your descent all the way down. In all likelihood, you will reach a point where you can no longer control the eccentric portion of the exercise. 
• Once you’ve reached a point where you can no longer control the movement, land in a push-up position. 
• Reset to the kneeling position by doing an explosive push-up and using your hamstrings and glutes to get you up the rest of the way.
• It’s important to make sure you keep your midline tight during the entirety of this exercise. 

Pro Tip

A barbell with copious amounts of weight will do the trick if you don’t have a training partner to hold down your ankles. In my experience, even with a towel or pad wrapped around the barbell, it’s much more comfortable if a training partner holds down the back of your ankles. 

10. Reverse Plank

Looking for a Romanian deadlift alternative with bad back issues in mind? Look no further than the reverse plank. This posterior chain blaster is gentle on the spine but aggressive to the same muscle groups that are blasted during a Romanian deadlift. 

• Range of motion: Begins in seated position, legs straight out in front. Press hands into floor near your hips, point fingers towards your feet. Raise hips as high as you can. Hold as long and as tight as possible.

• Barbell position: N/A

• Muscles used: Posterior Chain

• Programming Tips: These are great for any and all levels of lifting abilities. Start by doing 3 sets x 30 seconds and work your way up to 3 sets x 1 min.

How To Do It

• Sit on the ground, legs out in front of you
• For an intense shoulder stretch/activation turn your fingers towards your toes, hands slightly wider than shoulder width
• Pressing hands and heels firmly into the ground, squeeze as many muscles as possible on your posterior chain and raise your hips to the ceiling
• Every time you exhale, push the hands and heels a little harder into the floor, trying to raise your hips a little higher with each breath

Pro Tip

Turn the fingers to a 90-degree angle away from the body for a less intense shoulder stretch. Also, try the tabletop method if you cannot maintain a reverse plank position. Instead of keeping the legs straight and raising the hips up, try bending your knees, keeping both feet on the ground, and then raising your hips up. 

11. Glute Ham Raise (GHR)

Of all the Romanian deadlift alternative exercises, this may be the most intense substitute for your workout routine. This Romanian deadlift replacement also requires some specific equipment. 

You will need to get access to a glute ham raise (GHR) or glute ham developer (GHD) machine. There are also space-saving options that are phenomenal for home gyms and smaller operations. 

• Range of motion: Begins in kneeling position. Lower your body as far as you can control. Return to kneeling position.

• Barbell position: If holding a weight, hold firmly against chest.

• Muscles used: Posterior Chain

• Programming Tips: It took me a long while to build up to having the strength to do this exercise. Take my word for it, don’t rush into these. They are intense. Once you do build up the ability to crush a few of these, try doing 5 sets x 5 reps and work your way up to 5 sets of 10 reps. 

How To Do It

• Start by securing your feet in between the foam rollers and feet flat against the platform behind the rollers
• Make sure your knees are jammed into the backside of the semi-circle pads in front of the foam rollers on the backside of the apparatus (assuming you’re in a GHD or GHR machine).
• Begin in a tall kneeling position, i.e. knees pressed against the back of the semi-circle pads and feet touching the back platform, and slowly lower yourself towards the ground.
• Go down as far as you can control the motion
• Once you’ve reached the end of your range of motion, contract the hamstrings and glutes to bring yourself back to the tall kneeling position.
• Repeat till you’ve achieved your target rep range

Pro Tip

Let me tell you, these are not for the faint of heart (or the weak in posterior chain strength). Start with an exercise like the floor-lying glute ham raise before attempting this RDL replacement. 

12. Kettlebell Swings

If you’re looking for alternative exercises for Romanian deadlifts and have kettlebells or dumbbells lying around, you’re in luck. The kettlebell swing is an explosive movement that will quickly whip your hips into shape. 

• Range of motion: Begins in bent over, hip hinge position. Execute aggressive hip drive, full hip extension at the movement's top. Return to a hip hinge position.

• Barbell position: Weight should be between and slightly behind legs between each rep, arms extended. Top of movement, weight should be approximately chest height with arms extended. 

• Muscles used: Posterior Chain

• Programming Tips: When starting out, doing small set and rep combos (e.g., 5 sets x 5 reps) is best. Once you hammer out your form, you can keep the same weight and do 5 sets x 15 reps. Alternatively, you can increase the weight and do something like 5 sets x 8 reps for a more hypertrophic response. 

How To Do It

• Start with feet slightly wider than shoulder width, kettlebell several feet in front of you
• Lean forward, tilt the kettlebell towards you, grip the handle firmly, and engage as many muscles as possible from nose to toes
• Make sure your back is flat before beginning
• With everything engaged, slightly stand up, letting the kettlebell swing towards your butt
• Wait till your forearms make contact with your thighs
• When forearms contact thighs, drive the hips forward aggressively
• Be sure you’re still engaging as many muscles as possible. 
• Do not attempt to bring the weight up higher with the arms. 
• Allow gravity to bring the kettlebell back down
• Hinge at the hips as the kettlebell lowers
• Once the forearms hit your thighs again aggressively drive the hips forward
• Repeat till the desired number of reps are complete
• Once you’ve completed your reps, let the forearms contact your thighs. Keep everything engaged instead of driving the hips forward, but let your arms swing forward so the kettlebell lands in the same spot where it started on the ground.  

Pro Tip

This is an excellent Romanian deadlift alternative, but you must pay attention to the details. I cannot tell you how many people I’ve seen glaze over the finer points of this exercise and get injured as a result. Pay attention to these details and develop your posterior chain safely and effectively. 

For more kettlebell swing alternatives, check out the full post.

What Makes An Effective Romanian Deadlift Alternative?

An effective Romanian deadlift substitute will target muscle groups similar to those of Romanian deadlifts.

The muscles used in Romanian deadlifts are the:

• Glutes
• Low Back
• Adductor Magnus (inner thigh)
• Hamstrings

Mechanically speaking, the Romanian deadlift is a hip extensor-dominant exercise.

That means the hips are responsible for taking the barbell through the range of motion. In other words, the hips are the main pivot point.

This contrasts with an exercise like the squat, where both the knees and hips are extended to lift the weight.

Since the knees in Romanian deadlifts remain relatively unchanged, exercises involving a lot of movement of the knees, like the squat, WILL NOT be an effective alternative to RDLs.

On the other hand, exercises that WILL BE good substitutes for the Romanian deadlift involve a lot of action at the hip joint.

Below I will cover several RDL alternatives that use different pieces of equipment so that you can choose from a range of options.

You may also be interested in my article comparing the Deadlift vs Romanian Deadlift. I cover the form, benefits, and key differences between these two lifts in that article.

FAQs

What to Read Next:

• 18 Exercises To Improve Deadlift Strength
• 3 Cable Glute Workouts For Mass (Complete Guide)
• 9 Best Bulgarian Split Squat Alternative
• 10 Best Hyperextension Alternatives (With Pictures)
• 17 Best Leg Curl Alternatives (Dumbbell, At Home, Cable)
• 5 Best Box Squat Alternatives (With Pictures)

References

1. October 2019 – Volume 33 – Issue 10 : The Journal of Strength & Conditioning Research [Internet]. journals.lww.com. [cited 2024 Mar 12]. Available from: https://journals.lww.com/nsca-jscr/Abstract/2019/10000/Comparison_Between_Back_Squat
2. ‌Smidt GL, Rogers MW. Factors Contributing to the Regulation and Clinical Assessment of Muscular Strength. Physical Therapy. 1982 Sep 1;62(9):1283–90.
3. ‌The Benefits of Unilateral Training [Internet]. www.acefitness.org. Available from: https://www.acefitness.org/education-and-resources/professional/expert-articles/7035/the-benefits-of-unilateral-training/

About The Author

Avi Silverberg holds a Master of Science in Exercise Science with a research focus on powerlifting training. He's been the Head Coach for Team Canada Powerlifting since 2012 and has coached over 4500 attempts in international competition. You can connect with him on Instagram or LinkedIn.