The best Romanian deadlift (RDL) alternatives are exercises that target your hamstrings and glutes through similar hip-hinge movement patterns—without requiring a barbell.
If you don’t have access to a barbell or you’re dealing with lower-back strain, mobility issues, or just want variety, these alternatives will help you maintain strength and muscle growth safely.
RDLs are powerful for building the posterior chain (hamstrings, glutes, and lower back), but they aren’t the only way. Movements like hip thrusts, single-leg deadlifts, or cable pull-throughs can replicate the same muscle engagement while improving balance and joint control.
Below are 15 of the best Romanian Deadlift substitutes you can use at home or in the gym — backed by current strength and conditioning research.
Why Replace the Romanian Deadlift?
While the RDL is excellent for posterior chain development, it can be limited by:
- Equipment dependency (requires a barbell or heavy dumbbells)
- Lower-back fatigue in some lifters
- Limited flexibility or mobility restricting proper hip hinge
- Overuse or training variety needs
Alternatives let you:
- Train the same muscles differently
- Reduce spinal loading
- Improve unilateral control and coordination
- Build power safely and progressively
Varying hip-hinge exercises can help manage overuse risk via load and tissue-stress variation, while EMG evidence shows many hinge and hamstring exercises produce comparable hamstring activation levels when performed with good technique.
Key Muscles Worked
All RDL alternatives target the posterior chain, including:
- Hamstrings (biceps femoris, semitendinosus, semimembranosus)
- Gluteus maximus and medius
- Erector spinae (lower back)
- Core stabilizers
15 Best Romanian Deadlift Alternatives
These movements replicate the RDL’s powerful hip-hinge pattern while reducing lower-back strain and equipment needs.
Each exercise below targets your hamstrings and glutes to build strength, stability, and muscle definition from every angle.
1. Dumbbell Deadlift
Why it works:
This movement mimics the Romanian Deadlift but with more control and accessibility. Using dumbbells allows for a neutral hand position, reducing shoulder strain and improving core balance while maintaining the same hip-hinge mechanics.
Muscles worked:
Hamstrings, glutes, erector spinae, core stabilizers.
How to do it:
- Stand with feet hip-width apart, dumbbells in front of thighs.
- Engage your core and slightly bend your knees.
- Push hips back while lowering the weights to mid-shin level.
- Keep your spine neutral and shoulders retracted.
- Drive hips forward to return to standing.
Trainer Tip:
Think about “pushing hips back, not bending down.” Keep the dumbbells close to your body throughout to protect your lower back.
2. Kettlebell Romanian Deadlift
Why it works:
The single-point load between your feet centers gravity and improves coordination. Ideal for beginners, it reinforces proper hinge movement and enhances hamstring stretch without balance challenges.
Muscles worked:
Gluteus maximus, hamstrings, erector spinae, core.
How to do it:
- Hold a kettlebell by the handle in front of your thighs.
- Keep knees soft and hinge at the hips.
- Lower the kettlebell to mid-shin while maintaining a flat back.
- Engage glutes and drive hips forward to stand tall.
Trainer Tip:
Pause for a second at the bottom to feel hamstring tension — that’s your active range of motion.
3. Single-Leg Romanian Deadlift
Why it works:
This unilateral version enhances balance, core stability, and glute engagement by isolating one side at a time. It also corrects muscular imbalances between legs.
Muscles worked:
Glutes (especially glute medius), hamstrings, core, spinal stabilizers.
How to do it:
- Stand on one leg holding a dumbbell in the opposite hand.
- Hinge forward from the hip while extending your free leg straight behind.
- Lower the weight until your torso and back leg form a straight line.
- Return to start by driving through the heel.
Trainer Tip:
Keep a slight bend in the standing knee and focus your gaze forward to maintain balance.
4. Cable Pull-Through
Why it works:
Provides continuous resistance through the full hinge arc. The backward pull of the cable emphasizes hip extension, making it an excellent glute-builder.
Muscles worked:
Glutes, hamstrings, adductors, lower back.
How to do it:
- Set a rope attachment to a low pulley and face away from the machine.
- Straddle the cable, gripping the rope between your legs.
- Step forward for tension, then hinge at hips until the rope passes between legs.
- Drive hips forward to return upright.
Trainer Tip:
Lead the movement with your hips, not your arms. Squeeze glutes firmly at the top.
5. Glute Bridge
Why it works:
A foundational posterior-chain exercise that isolates glutes and hamstrings with minimal spinal loading—ideal for beginners or rehab training.
Muscles worked:
Gluteus maximus, hamstrings, hip stabilizers.
How to do it:
- Lie flat on your back, knees bent, feet hip-width apart.
- Press through heels and lift hips until body forms a straight line from shoulders to knees.
- Hold briefly, then lower under control.
Trainer Tip:
Avoid pushing through toes—drive through your heels to engage glutes instead of quads.
6. Barbell Hip Thrust
Why it works:
Studies show hip thrusts produce higher glute activation than RDLs while minimizing spinal stress (Contreras et al., Strength & Conditioning Journal, 2024).
Muscles worked:
Gluteus maximus, hamstrings, adductors, core.
How to do it:
- Sit with upper back on a bench and barbell padded across hips.
- Roll barbell directly over hips.
- Drive through heels to lift hips until thighs and torso form a line.
- Lower slowly, keeping chin tucked.
Trainer Tip:
Keep gaze forward—looking up causes excessive arching of the back.
7. Nordic Hamstring Curl
Why it works:
This eccentric-dominant exercise strengthens hamstrings through controlled lengthening, proven to cut hamstring injury risk by over 50%.
Muscles worked:
Hamstrings (biceps femoris, semitendinosus, semimembranosus).
How to do it:
- Kneel on a pad with ankles anchored under a stable support.
- Cross arms at chest and keep hips extended.
- Slowly lower torso forward, resisting gravity as long as possible.
- Catch yourself with hands, then push back to start.
Trainer Tip:
Perform 2–3 sets of slow, controlled reps—quality over range.
8. Stability Ball Leg Curl
Why it works:
Engages both hip extensors and knee flexors in one movement, improving coordination and hamstring endurance.
Muscles worked:
Hamstrings, glutes, core.
How to do it:
- Lie on your back with heels on a stability ball.
- Lift hips to form a straight line from shoulders to knees.
- Curl the ball toward your hips, then roll it back out.
Trainer Tip:
Keep hips elevated the entire time to maximize glute involvement.
9. Trap Bar Deadlift
Why it works:
The neutral-grip, centered load reduces spinal shear while combining benefits of a squat and hinge pattern—ideal for strength and safety.
Muscles worked:
Glutes, hamstrings, quads, erector spinae.
How to do it:
- Stand inside a trap bar with feet shoulder-width apart.
- Grip handles, brace core, and drive through heels to stand tall.
- Lower bar by hinging at hips.
Trainer Tip:
Keep chest tall and knees tracking over mid-foot—avoid jerking the bar up.
10. Reverse Lunge
Why it works:
Promotes glute and hamstring engagement while minimizing anterior knee stress compared to forward lunges.
Muscles worked:
Glutes, hamstrings, quads, calves.
How to do it:
- Stand upright, feet hip-width apart.
- Step backward, lowering rear knee toward the floor.
- Push through the front heel to return to standing.
Trainer Tip:
Focus on vertical torso and controlled descent for knee safety.
11. Step-Up
Why it works:
Enhances single-leg power and functional strength by replicating real-life movements like climbing or sprint starts.
Muscles worked:
Glutes, hamstrings, quads, core.
How to do it:
- Stand in front of a bench or box about knee height.
- Step up with one foot, driving through the heel.
- Lower slowly with control.
Trainer Tip:
Avoid pushing off the rear leg—make the leading leg do the work.
12. Good Morning (Bodyweight or Barbell)
Why it works:
Trains the same hinge pattern as RDLs with a lighter load, reinforcing posterior chain strength and hamstring flexibility.
Muscles worked:
Hamstrings, glutes, erector spinae, lower back.
How to do it:
- Stand tall with barbell across shoulders or hands behind head.
- Push hips backward, lowering torso until parallel to floor.
- Engage glutes to return upright.
Trainer Tip:
Maintain a tight core—avoid rounding lower back or hyperextending.
13. 45-Degree Back Extension
Why it works:
A controlled isolation exercise that strengthens spinal erectors and glutes while teaching proper hip-hinge control.
Muscles worked:
Glutes, hamstrings, erector spinae.
How to do it:
- Adjust the pad on a hyperextension bench so hips rest just above it.
- Lower torso to 45 degrees, then raise back until in line with legs.
Trainer Tip:
Don’t overextend at the top; stop when spine and legs form a straight line.
14. Banded Romanian Deadlift
Why it works:
Bands create variable resistance—lighter at the bottom, heavier at the top—enhancing glute contraction and lockout strength.
Muscles worked:
Hamstrings, glutes, adductors, lower back.
How to do it:
- Stand on a resistance band, holding the ends in each hand.
- Maintain a soft knee bend and hinge at hips.
- Extend hips forward against resistance to stand.
Trainer Tip:
Use controlled tempo—3 seconds down, 1 second up—for maximum tension.
15. Swiss Ball Hip Raise with Leg Curl
Why it works:
A two-in-one movement combining glute bridge and hamstring curl, improving posterior chain endurance and core control.
Muscles worked:
Hamstrings, glutes, lower back, abs.
How to do it:
- Lie flat with heels on a Swiss ball.
- Lift hips and curl ball toward your glutes.
- Extend legs and repeat without lowering hips.
Trainer Tip:
Maintain steady breathing and keep hips level throughout to prevent imbalance.
Common Mistakes to Avoid
- Rounding your lower back during hinges
- Bending knees excessively (turning hinge into squat)
- Using momentum instead of controlled motion
- Ignoring full hip extension
- Skipping warm-ups before hinge movements
Sample Training Tip
Use 2–3 of these RDL alternatives per week, alternating between bilateral (two-leg) and unilateral (single-leg) options for full hamstring and glute engagement.
Example:
- Day 1: Trap Bar Deadlift + Glute Bridge
- Day 2: Single-Leg RDL + Cable Pull-Through
- Day 3: Nordic Curl + Barbell Hip Thrust
FAQ
1. Are Romanian Deadlift alternatives as effective as RDLs?
Yes. EMG studies show similar or even higher hamstring activation in hip thrusts and Nordic curls.
2. Which RDL alternative is best for beginners?
Dumbbell deadlift or glute bridge — both teach proper hinge form safely.
3. What’s the safest RDL substitute for lower-back pain?
Cable pull-through or stability ball leg curl. They reduce spinal compression.
4. Can I combine RDLs and alternatives in one program?
Absolutely — alternating improves hypertrophy and reduces overuse injuries.
5. How often should I train hamstrings and glutes?
2–3 times per week with at least 48 hours rest between sessions.
6. Do I need heavy weights for results?
No. Focus on tempo, tension, and range of motion for effective activation.
7. Should I prioritize unilateral (single-leg) moves?
Yes — they improve balance, stability, and correct muscular imbalances.
Conclusion
You don’t need a barbell to build powerful hamstrings and glutes. These 15 Romanian Deadlift alternatives help you strengthen your posterior chain safely, improve stability, and reduce injury risk — whether you train at home or in the gym.
Start with 2–3 exercises that match your goal, and progress gradually as your form and mobility improve.
References
- Electromyographic Analysis of Romanian vs. Step-Romanian Deadlifts – posterior-chain activation comparison (2022).
https://pmc.ncbi.nlm.nih.gov/articles/PMC8835508/ - Barbell Hip Thrust vs. Back Squat: Gluteus Maximus & Biceps Femoris EMG (Contreras et al., 2015).
https://pubmed.ncbi.nlm.nih.gov/26214739/ - Including the Nordic Hamstring Exercise Halves Hamstring Injuries – systematic review & meta-analysis (BJSM, 2019).
https://pubmed.ncbi.nlm.nih.gov/30808663/ - Nordic Hamstrings vs. Dynamic Stretching: Performance & Function – randomized trial (BMC Sports Science, 2025).
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-025-01216-0 - Low Back Biomechanics During Repetitive Deadlifts – narrative review (2022).
https://pmc.ncbi.nlm.nih.gov/articles/PMC9837526/ - EMG in Deadlift Exercise and Its Variants – systematic review (2020).
https://pmc.ncbi.nlm.nih.gov/articles/PMC7046193/ - RDL vs. 45-Degree Roman Chair Back Extension: Muscle Activity (2021).
https://pmc.ncbi.nlm.nih.gov/articles/PMC8057707/ - Unilateral vs. Bilateral Resistance Training: Performance Effects – systematic review & meta-analysis (2021).
https://pmc.ncbi.nlm.nih.gov/articles/PMC9331349/