If you don’t have access to a trap bar or want to protect your lower back, there are plenty of exercises that can replace the trap bar deadlift while still building total-body strength and power.
The trap bar deadlift (also called the hex bar deadlift) is popular because it combines the benefits of a squat and a deadlift — training your quads, glutes, hamstrings, and core — with less spinal stress. But if you train at home or want to vary your program, you can achieve similar results using smart alternatives that match its movement pattern and muscle activation.
Understanding which exercises target the same muscles will help you maintain progress, prevent injury, and keep your strength gains consistent.
What Makes the Trap Bar Deadlift Unique
The trap bar allows you to stand inside the weight, using a neutral grip and more upright posture.
This setup reduces shear stress on the spine and increases quad involvement, making it safer for lifters with back issues or limited mobility.
Research insight:
A 2018 study in the Journal of Strength & Conditioning Research found that the trap bar deadlift produced greater peak power and velocity than the straight-bar deadlift, while shifting emphasis from the hamstrings to the quadriceps.
Why You Might Need a Trap Bar Deadlift Alternative
- No access to a hex bar (common in home or minimalist gyms).
- Lower-back or hip discomfort from hinge-dominant loading.
- Need for variety to avoid plateaus or overuse.
- Sport-specific training that prioritizes unilateral or explosive movement patterns.
The exercises below replicate similar benefits — strength, power, and posterior chain development — without needing a trap bar.
20 Best Trap Bar Deadlift Alternatives
Below are the top alternatives, grouped by equipment type for convenience.
1. Dumbbell Deadlift
Why it works:
The dumbbell deadlift closely replicates the trap bar’s neutral grip and hip-hinge pattern, providing a natural hand position that reduces shoulder strain and encourages an upright torso. It allows independent arm movement, helping correct strength imbalances between sides. Ideal for home gyms and beginners mastering deadlift form.
Muscles worked:
Glutes, hamstrings, quadriceps, erector spinae, forearms, and deep core stabilizers.
How to do it:
- Stand with feet hip-width apart and dumbbells at your sides.
- Brace your core, hinge at the hips, and lower the dumbbells close to your shins while maintaining a flat back.
- Keep knees slightly bent — not locked.
- When you feel tension in your hamstrings, drive through your heels and return to standing, squeezing glutes at the top.
Trainer Tip:
Keep your chest lifted and shoulders pulled back throughout. Avoid excessive knee bend — this is a hinge, not a squat. Slow down the eccentric (lowering) phase for greater muscle control.
2. Kettlebell Deadlift
Why it works:
This exercise teaches the foundational hip-hinge pattern essential for all deadlift variations. The kettlebell’s central position between the feet reduces shear force on the spine and encourages symmetrical loading. It’s perfect for learning safe lifting mechanics before progressing to heavier barbell lifts.
Muscles worked:
Glutes, hamstrings, erector spinae, and abdominals.
How to do it:
- Place the kettlebell between your feet.
- Hinge at the hips, grasp the handle firmly with both hands, and keep chest tall.
- Engage your lats, brace your core, and drive through your heels to stand tall.
- Lower under control until the bell lightly touches the floor.
Trainer Tip:
Keep your shins nearly vertical and spine neutral. Think “hips back” instead of “bend down.”
3. Barbell Romanian Deadlift (RDL)
Why it works:
The RDL isolates the hamstrings and glutes through controlled eccentric movement, making it one of the best posterior-chain builders. It mirrors the trap bar deadlift’s hip-extension phase but limits knee motion, emphasizing tension over momentum.
Muscles worked:
Hamstrings, glutes, erector spinae, adductors, and grip muscles.
How to do it:
- Stand with barbell in front of thighs, overhand grip.
- Brace core, slightly bend knees, and push hips backward while lowering bar just below knees.
- Keep bar close to body, spine long, and neck neutral.
- Contract glutes and hamstrings to return upright.
Trainer Tip:
Focus on the stretch at the bottom — never let the bar drift away from your shins. Use tempo (3–4 seconds down) to increase tension.
4. Deficit Deadlift
Why it works:
By standing on a small platform or plate, you increase your range of motion and emphasize strength from the bottom position. This variation improves leg drive and hip mobility, mimicking the deeper pull phase of the trap bar deadlift.
Muscles worked:
Glutes, hamstrings, quads, spinal erectors, and traps.
How to do it:
- Stand on a 1–3-inch platform.
- Set up as in a conventional deadlift: bar over mid-foot, hands shoulder-width.
- Brace and pull smoothly through the floor until standing upright.
- Lower under control.
Trainer Tip:
Use moderate loads — the increased ROM is challenging. Keep your back straight and core tight.
5. Sumo Deadlift
Why it works:
The wide stance and vertical torso mimic the biomechanics of a trap bar deadlift, shifting emphasis to the quads and adductors. It’s especially effective for lifters with limited hip mobility or longer torsos.
Muscles worked:
Quads, glutes, adductors, hamstrings, and lower back.
How to do it:
- Take a wide stance with toes turned slightly out.
- Grip bar with hands inside knees.
- Drive feet outward into the floor and lift chest.
- Extend hips and knees simultaneously to stand tall.
Trainer Tip:
Think “spread the floor” with your feet to engage adductors and stabilize knees.
6. Dumbbell Squat to Deadlift Hybrid
Why it works:
Blends a hinge and squat into one continuous motion, providing both leg drive and posterior-chain engagement — very close to the trap bar’s mixed mechanics.
Muscles worked:
Quads, glutes, hamstrings, and core.
How to do it:
- Hold dumbbells at your sides.
- Lower into a squat until thighs are parallel, then hinge slightly forward at the hips as you return to standing.
- Maintain upright posture throughout.
Trainer Tip:
Control transitions — avoid bouncing between squat and hinge phases.
7. Barbell Hack Squat (Free-Weight Version)
Why it works:
This classic move keeps the bar behind your legs, shifting load to the quads and replicating the trap bar’s vertical force angle.
Muscles worked:
Quads, glutes, and calves.
How to do it:
- Stand in front of a barbell, feet hip-width apart.
- Reach back to grip the bar behind you.
- Keep chest high and lift by driving through heels.
- Lower bar to just below knee level and repeat.
Trainer Tip:
Keep bar close to legs; even a small gap increases back stress.
8. Landmine Deadlift
Why it works:
The fixed arc of motion and angled bar path make this one of the most spine-friendly alternatives to the trap bar. It combines vertical and horizontal forces while maintaining a neutral wrist and back position.
Muscles worked:
Glutes, hamstrings, quads, and core stabilizers.
How to do it:
- Insert barbell into a landmine attachment or corner.
- Stand close, hinge at hips, and grip sleeve end with both hands.
- Drive hips forward to lift until upright.
- Reverse slowly.
Trainer Tip:
Don’t bend arms — let hips do the work. Use a V-handle for better grip comfort.
9. Landmine Squat Deadlift Combo
Why it works:
Merges squat depth and hip extension for total lower-body strength while minimizing lumbar load. Perfect for intermediate lifters or those returning from injury.
Muscles worked:
Quads, glutes, hamstrings, and abs.
How to do it:
- Hold barbell sleeve at chest height.
- Descend into a squat, keeping spine neutral.
- Drive upward, engaging glutes through the top.
Trainer Tip:
Maintain a steady tempo — avoid bouncing out of the bottom position.
10. Barbell Front Squat
Why it works:
Like the trap bar deadlift, this lift demands upright posture and strong core engagement. It heavily recruits quads and upper-back stabilizers.
Muscles worked:
Quads, glutes, erector spinae, upper back, and abs.
How to do it:
- Rest bar across the front shoulders, elbows high.
- Lower under control until thighs reach parallel.
- Push through mid-foot to stand tall.
Trainer Tip:
Focus on keeping elbows high — dropping them increases spinal stress.
11. Bulgarian Split Squat
Why it works:
Single-leg variation that mirrors the upright posture of the trap bar deadlift while improving balance and hip mobility.
Muscles worked:
Quads, glutes, hamstrings, and calves.
How to do it:
- Place rear foot on a bench behind you.
- Lower front thigh until parallel to ground.
- Drive through front heel to stand tall.
Trainer Tip:
Keep torso slightly leaning forward to activate glutes; don’t bounce at the bottom.
12. Single-Leg Romanian Deadlift
Why it works:
This unilateral hinge variation corrects muscle imbalances, strengthens stabilizers, and improves hip control — all essential for trap bar performance.
Muscles worked:
Glutes, hamstrings, and core stabilizers.
How to do it:
- Hold one dumbbell in opposite hand of standing leg.
- Hinge at hips as the free leg extends behind you.
- Return to upright by driving through standing heel.
Trainer Tip:
Focus on balance and control, not load. Slightly bend the standing leg.
13. Cable Pull-Through
Why it works:
Creates continuous resistance throughout hip extension, perfectly mimicking the glute drive phase of a trap bar lift.
Muscles worked:
Glutes, hamstrings, erector spinae, and core.
How to do it:
- Attach rope handle to low pulley.
- Face away, straddle cable, and grasp handles.
- Hinge forward, then drive hips forward to stand tall.
Trainer Tip:
At the top, contract glutes fully and avoid leaning back.
14. Glute Bridge
Why it works:
This bodyweight lift isolates hip extension, strengthening glutes and hamstrings for the lockout phase of the deadlift.
Muscles worked:
Glutes, hamstrings, and abdominals.
How to do it:
- Lie flat, knees bent, feet shoulder-width apart.
- Drive through heels to lift hips until shoulders, hips, and knees align.
- Pause and slowly lower.
Trainer Tip:
Push knees slightly outward to prevent collapse and keep core engaged.
15. Barbell Hip Thrust
Why it works:
Provides maximal glute activation, complementing the trap bar’s top-range power. Highly effective for athletes developing acceleration and jump performance.
Muscles worked:
Glutes, hamstrings, and transverse abdominis.
How to do it:
- Sit on floor with shoulder blades on a bench, barbell over hips.
- Drive through heels to raise hips until torso is parallel.
- Pause briefly, then lower under control.
Trainer Tip:
Avoid hyperextending spine at top — ribs down, chin tucked.
16. Smith Machine Deadlift
Why it works:
The fixed path removes the need for balance, letting you focus purely on form and contraction — a safer progression for those with limited spinal mobility.
Muscles worked:
Glutes, hamstrings, and spinal erectors.
How to do it:
- Stand with bar aligned over mid-foot.
- Grip slightly outside hip width.
- Lower bar by hinging at hips, then return to stand.
Trainer Tip:
Adjust stance so shins stay vertical and hips move naturally backward.
17. Leg Press (Feet High & Wide)
Why it works:
Provides a controlled, heavy-load environment that targets the same major movers — quads and glutes — while supporting the lower back.
Muscles worked:
Quads, glutes, and hamstrings.
How to do it:
- Sit on the machine, feet high and shoulder-width apart.
- Lower the sled until thighs hit 90°.
- Press upward without locking knees.
Trainer Tip:
Push through heels to engage glutes; control the descent rather than letting the sled drop.
18. Power Clean
Why it works:
An Olympic lift emphasizing explosive hip extension — the same power component developed in trap bar deadlifts. Excellent for athletes focusing on speed and force output.
Muscles worked:
Glutes, hamstrings, quads, deltoids, traps, and core.
How to do it:
- Start with barbell mid-shin.
- Pull explosively, extending hips and knees.
- Catch bar on shoulders in a quarter squat.
- Stand tall, then lower safely.
Trainer Tip:
Work with a coach — this lift requires timing and coordination, not brute strength.
19. Farmer’s Carry
Why it works:
Mimics the trap bar position perfectly, building postural strength, grip endurance, and total-body stability.
Muscles worked:
Forearms, traps, core, glutes, and legs.
How to do it:
- Hold heavy dumbbells or kettlebells at sides.
- Stand tall, brace core, and walk forward under control.
- Keep head neutral and shoulders back.
Trainer Tip:
Keep even steps and avoid side sway. Use thick-handled weights to challenge grip strength.
20. Sandbag Deadlift
Why it works:
The shifting load of the sandbag increases core engagement and demands real-world strength. It replicates trap bar mechanics while improving grip and stability.
Muscles worked:
Glutes, hamstrings, quads, forearms, and deep core.
How to do it:
- Stand over sandbag with feet shoulder-width apart.
- Hinge down, grip firmly, and pull close to body as you stand.
- Lower under control and reset before each rep.
Trainer Tip:
Keep the bag tight to your torso. Avoid jerky pulls — move deliberately.
How to Choose the Right Alternative
| Goal | Best Exercise Options |
|---|---|
| Power & Explosiveness | Power Clean, Deficit Deadlift, Landmine Deadlift |
| Lower-Back Friendly | Dumbbell Deadlift, Landmine Deadlift, Hip Thrust |
| Home/Minimal Equipment | Kettlebell Deadlift, Glute Bridge, Sandbag Deadlift |
| Muscle Growth | RDL, Front Squat, Bulgarian Split Squat |
Safety Tips Before You Lift
- Warm up: 5–7 minutes of light cardio and dynamic mobility (hip circles, glute bridges).
- Set posture: Flat feet, braced core, and neutral spine.
- Progress slowly: Increase load by 5–10% per week once form is consistent.
- Control movement: Avoid jerking; focus on steady, full-range motion.
- Stop if painful: Discomfort is fine — sharp pain is not; consult a coach if needed.
Trainer Tip: A good warm-up and neutral spine are your best protection against injury.
Programming Tips
- Frequency: 1–2 times per week.
- Sets & Reps: 3–4 × 6–10 for strength; 3 × 10–15 for hypertrophy.
- Progression: Increase load or range of motion gradually.
- Form First: Maintain neutral spine, core tension, and control.
Common Mistakes to Avoid
- Rounding the lower back during hinge movements.
- Over-extending hips at the top of lifts.
- Using too much weight without mastering technique.
- Ignoring unilateral work (imbalances lead to injury).
FAQs
1. What is the best alternative if I don’t have a trap bar?
The dumbbell deadlift or landmine deadlift offers the closest mechanics and muscle activation.
2. Are trap bar deadlift alternatives safe for beginners?
Yes — start with kettlebell or bodyweight hinge movements to learn proper form first.
3. Which alternative builds the most power?
The power clean and deficit deadlift generate the highest peak power output.
4. Can these alternatives replace the trap bar deadlift long-term?
Absolutely. Rotating variations keeps your body adapting and minimizes joint strain.
5. Which exercises protect my lower back the most?
Hip thrusts, glute bridges, and landmine deadlifts maintain spinal neutrality and reduce shear stress.
6. Do I need to train heavy to see results?
Not always. Consistent progressive overload and perfect form matter more than maximal weight.
7. Can I combine multiple alternatives in one workout?
Yes — pair a hinge move (RDL) with a squat or unilateral exercise (Bulgarian Split Squat) for balanced strength.
Conclusion
You don’t need a trap bar to build serious strength and power.
Whether you’re training at home, recovering from an injury, or just switching things up, these 20 trap bar deadlift alternatives target every major muscle the trap bar works — glutes, hamstrings, quads, and core — while protecting your back and improving performance.
Start with the variations that match your goals and equipment, master your form, and progress gradually.
References
- A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts (2011) — JSCR
Core hex-bar vs straight-bar mechanics; foundation for why alternatives may shift joint loading and muscle demand.
Read on PubMed - Camara et al. — Conventional vs. Hex Bar Deadlift: Kinematics, Kinetics, and EMG (2017) — JSCR
Shows greater peak power/velocity and more quad emphasis with hex bar; key for picking power-or quad-biased substitutes.
Read on PubMed - Electromyographic Activity in Deadlift Exercise and Its Variants: Systematic Review (2020) — PLOS ONE
Umbrella EMG evidence across deadlift variations; excellent for justifying multiple alternatives.
Open access - Posterior-Chain EMG in Romanian, Step-Romanian, and Stiff-Leg Deadlifts (2022) — Sports
Details hamstring/glute activation across RDL variants—supports RDL as a prime replacement.
Open access - RDL vs Cable Pull-Through: Muscle Recruitment Across Hip-Extension Patterns (2023) — Sports
Explains why cable pull-throughs keep constant tension and pair well with hinge alternatives.
Open access - Back Squat vs Barbell Hip Thrust EMG (Glute Activation) (2015) — JSCR
Landmark EMG showing high glute activation in hip thrusts—supports thrusts/bridges as trap-bar substitutes for lockout strength.
Read on PubMed - EMG Analysis of Sumo vs Conventional Deadlifts (2002) — Med Sci Sports Exerc
Classic stance comparison; supports using sumo deadlift when seeking trap-bar-like torso angles/quad contribution.
Read on PubMed - Half Squat vs Trap-Bar Deadlift: Strength, Power, and Lean Mass (Females) (2024) — Biology of Sport
Demonstrates comparable adaptations; supports substituting squat patterns when no hex bar is available.
Open access