21 Best Bodyweight Deadlift Alternative Exercises You Can Do Anywhere

Are you looking for alternatives to deadlifts while traveling or working out at home or on-the-go? When it comes to maintaining fitness in a busy lifestyle, efficiency is key. Deadlifts are a foundational strength exercise, but they often require access to heavy weights and gym equipment which isn’t always practical for everyone.

Fortunately, there are effective bodyweight deadlift alternatives that can deliver similar benefits—building strength, improving posture, and engaging multiple muscle groups—all without the need for special gear or a lengthy workout schedule.

As a personal trainer, I believe that your fitness routine should work for you, fitting seamlessly into your day while empowering you to feel stronger and more capable. In this post, we’ll go over deadlift bodyweight alternatives that are perfect for busy individuals looking to stay consistent and maximize results in minimal time.

Can You Replace a Deadlift with Bodyweight Exercises?

Deadlifts are unmatched when it comes to their benefits, full-body engagement, and the ability to lift heavy weights. Typically, they target the glutes, hamstrings, lower back, and core. When we look for bodyweight alternatives, it’s important to recognize that while we can target the same muscles, replicating the full hinge movement and impact of weighted deadlifts is challenging.

Disadvantages of Replacing Deadlifts with Bodyweight Exercises

No Real Hinge Movement

One of the primary elements that make deadlifts so effective is the hinge movement. This specific motion is difficult to replicate with bodyweight exercises alone. The hinge movement primarily engages the posterior chain, including the glutes and hamstrings, which are harder to target without weights.

Lack of Comprehensive Body Engagement

No bodyweight exercise can engage the entire body in the same way a weighted deadlift does. Deadlifts are unique in their ability to work out multiple major muscle groups simultaneously, providing a holistic approach to strength training.

Absence of Weight Resistance

The very essence of deadlifts lies in lifting heavy weights. The load stresses your muscles, causing them to grow and strengthen over time. Without the weight component, bodyweight exercises might not achieve the same level of hypertrophy and strength gains.

21 alternatives for deadlifts using bodyweight exercises

While no exercise can truly replace the deadlift, there are several bodyweight alternatives that can target similar muscle groups and help you build strength and endurance. Let’s explore some of these exercises and how they can fit into your gym or home workout routine.

1. Glute Bridges

Glute bridges (also sometimes referred to as back bridges or hip extensions) isolate the gluteal muscles and are a great option for targeting the posterior chain.

How to perform a glute bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Hold for a few seconds and lower back down. Adding a hip band can increase resistance and challenge your muscles further.

2. Single-Leg Glute Bridges

A more advanced version of the glute bridge, this bodyweight deadlift alternative focuses on one leg at a time, increasing the challenge and targeting individual glute muscles.

How to perform a single-leg glute bridge: Lie on your back with your knees bent and feet flat on the floor. Lift one leg off the ground and keep it extended straight towards the ceiling. Using your other foot, press through your heel to lift your hips towards the ceiling, then slowly lower back down. Switch legs after completing reps.

3. Glute-Ham Raises

Also known as back extensions or hyperextensions, this exercise targets the entire posterior chain including glutes, hamstrings, and lower back muscles.

How to perform a glute-ham raise: Start by kneeling with your feet anchored or held by a partner. Slowly lower your upper body towards the ground, keeping your back straight and core engaged. Once you reach parallel, use your hamstrings to return to the starting position.

4. Bodyweight Hip Thrusts

Similar to glute bridges, hip thrusts are another fantastic exercise to target the glutes while also engaging the hamstrings and core muscles. They also mimic the hip extension aspect of deadlifts.

How to perform a bodyweight hip thrust:  Sit on the floor with your upper back against a bench. Place your feet flat on the floor and lift your hips until your torso is parallel to the ground. Squeeze your glutes at the top, then lower back down.

5. Single-Leg Bodyweight Deadlifts

Single-leg deadlifts are an advanced deadlift exercise without weights that places significant stress on the hamstrings and glutes.  They also help improve balance and core stability.

How to perform a single-leg bodyweight deadlift: Stand on one leg with your knee slightly bent. Hinge at the hips and lower your upper body while lifting the opposite leg behind you until they are in line with your torso. Keep your back straight and core engaged, then return to the starting position. Switch legs after completing reps.

6. Romanian Deadlifts (RDLs)

While typically performed with weights, bodyweight RDLs can still target the hamstrings and glutes effectively and therefore be a great bodyweight alternative to deadlift.  This exercise also helps improve hip mobility and hamstring flexibility.

How to perform a Romanian deadlift: Stand with feet shoulder-width apart, then hinge at the hips and lower your upper body while keeping your back straight. Push your hips back as you lower, feeling a stretch in your hamstrings. Squeeze your glutes to return to starting position.

7. Single-Leg Romanian Deadlifts

A more advanced version of the Romanian Deadlift, this bodyweight deadlift alternative targets the glutes, hamstrings, and core while also improving balance and stability.

How to perform a single-leg Romanian deadlift: Stand with your feet hip-width apart and hold a dumbbell or kettlebell in one hand. Slowly hinge at the hips and lift one leg off the ground behind you as you lower the weight towards the ground. Keep your back straight and core engaged, then return to the starting position. Switch legs after completing reps.

8. Pistol Squats

Pistol squats are a full-body workout that targets the legs, glutes, and core. Stand on one leg while extending the other leg in front of you.  Slowly lower your body as low as you can, then push through your heel to return to standing position. This exercise also improves balance and stability.

How to perform a pistol squat: Stand on one leg with your arms extended in front of you for balance. Keep your core engaged and slowly lower down into a squatting position while extending the other leg out in front of you. Push through your heel to return to the starting position. Switch legs after completing reps.

9. Levers

Levers are an advanced gymnastic move that can be performed on rings or a bar. They require immense core and upper body strength, making them a great alternative for deadlifts for those who want to challenge themselves.

How to perform a lever: Begin by hanging from the rings or bar with your arms extended. Engage your deep core muscles and slowly lift your legs (or knees for a more beginner-friendly version) in front of you until they are parallel to the ground, keeping your body in a straight line and without swinging. Hold for a few seconds before returning to starting position.

10. Superman

The superman exercise, also known as Prone Hyperextensions, isolates the lower back, glutes, and hamstrings.  They are great for improving posture, strengthening the back and preventing lower back pain. 

How to perform a superman: Lie on your stomach with arms extended in front of you. Slowly lift your arms, legs, and chest off the ground while squeezing your glutes. Hold for a few seconds before returning to starting position.

11. Bulgarian Split Squats

Bulgarian split squats are a great deadlift bodyweight alternative that works your legs, glutes, and core.  They also improve balance and stability.

How to perform Bulgarian split squats: Stand in front of a bench or chair with your back facing it. Place one foot on the bench/chair behind you and lower down into a lunge position with your other leg. Push through your heel to return to starting position and switch legs after completing reps.

For additional squat alternatives, here are 41 squat variations you could try!

12. Step-Ups

Step-ups are a functional exercise that targets the legs, glutes, and core.  They also improve balance and coordination.

How to perform step-ups: Find a sturdy bench or box and place one foot on top. Push off your heel to stand up onto the bench, then slowly lower back down with control. Repeat for multiple repetitions, then switch legs. For an added challenge, hold weights in your hands while performing this exercise.

13. Lunges

Lunges target the hamstrings, glutes, and quadriceps while also engaging the core for stability.

How to perform lunges: Stand with your feet hip-width apart and take a big step forward with one leg. Lower your body until both knees are bent at a 90-degree angle, then push back up to the starting position. Repeat for multiple repetitions, then switch legs.

14. Sliding Hamstring Curls

This bodyweight alternative to deadlift targets the hamstrings but also challenges the stability of your core and engages your glutes.

How to perform sliding hamstring curls: Lie on your back with heels resting on sliders or towels. Lift hips off the ground and slide feet towards you by bending your knees. Extend legs to return to starting position.

15. Hamstring Curls on a Ball

Similar to sliding hamstring curls, this exercise targets the hamstrings and also engages the core for stability. It can be done with a stability ball or an exercise ball.

How to perform hamstring curls on a ball: Lie on your back with your heels resting on top of the ball. Lift your hips off the ground and pull the ball towards you by bending your knees, keeping your core engaged. Extend your legs to return to starting position.

16. Nordic Hamstring Curl

This exercise is great for strengthening the hamstrings and also improves knee stability. It can be done with a partner holding your feet down or by using an anchored resistance band.

How to perform Nordic hamstring curls: Kneel on a soft surface and have a partner hold your feet down or anchor a resistance band around something sturdy. Slowly lower your upper body towards the ground, keeping your core engaged, and push back up to starting position.

17. Good Mornings

This bodyweight deadlift alternative targets the hamstrings and also engages the glutes, lower back, and core.

How to perform good mornings: Stand with your feet shoulder-width apart and a barbell resting on your shoulders. Keeping your back straight, hinge at the hips and lower your upper body towards the ground, pushing your hips back. Return to starting position by engaging your hamstrings and glutes.

18. Sprints

Sprinting is a high-intensity exercise that engages multiple muscle groups, including the hamstrings, glutes, and core. Sprints are a great way to not only strengthen your muscles, but also improve your cardiovascular health and endurance.

How to perform sprints: Find an open space (track, park, etc.) and sprint as fast as you can for a short distance. Take breaks between sprints and gradually increase the distance over time.

19. Burpees

Burpees are a full-body exercise that engages the hamstrings, glutes, core, and arms. They also incorporate cardio for an added challenge.

How to perform burpees: Start in a standing position, then quickly drop down into a plank position. Do a push-up, then jump your feet back towards your hands and jump up with your arms raised above your head. Repeat this movement for multiple repetitions.

20. Planks

Planks are a simple but effective deadlift bodyweight alternative that targets the entire core, including the abdominal muscles and back muscles.

How to perform planks: Start in a push-up position with your hands directly under your shoulders. Lower onto your forearms and hold this position while keeping your body in a straight line from head to heels. Hold for 30 seconds to one minute, or as long as you can maintain proper form.

21. Plyometric Exercises

Plyometric exercises involve explosive movements that target multiple muscle groups, including the hamstrings. They can improve strength and power while also increasing mobility and coordination.

Examples of power-based plyometric exercises:

• Box jumps – perform these by jumping onto a box or platform and then stepping or jumping back down.
• Jump squats – start in a squat position, then jump explosively as you stand up. Land softly back into the squat position and repeat.
• Single-leg hops –  stand on one leg and hop forward as far as you can, landing softly on the same leg. Repeat for multiple reps before switching to the other leg.
• Broad jumps – similar to a standing long jump, but with more focus on distance rather than height.
• Power skips – perform high knee skips, emphasizing an explosive push off the ground with each step.
• Jump lunges – perform a lunge with enough power to jump and switch legs mid-air. Land softly in a lunge position and repeat on the other leg.
• Depth jumps – start on a box or platform, jump off and land softly on the ground, then immediately jump back onto the box. This exercise requires proper form and should be done with caution.

Safety Tips for Plyometric Exercises:

• Ensure you have proper form before increasing repetitions or intensity.
• Start with lower impact variations of plyometric exercises, such as box step-ups instead of box jumps.
• Land softly with bent knees to reduce impact on joints.
• Listen to your body and take breaks when needed.

Additional Tips for Incorporating Bodyweight Exercises into Your Fitness Routine

• Whether you workout at the gym or workout at home, start with basic variations and progress to more advanced ones.
• Focus on proper form and technique to avoid injury.
• Mix up your routine by combining different exercises targeting the same muscle groups.
• Use a timer or rep count to track progress and increase intensity over time.
• Don’t be afraid to challenge yourself as long as you also listen to your body and adjust as needed.
• Make sure to warm up properly before each session and cool down afterwards to prevent injury.
• Incorporate bodyweight exercises into a full-body workout routine for balanced strength development.

Conclusion: Bodyweight Deadlift Alternatives

While deadlifts are in a league of their own when it comes to their ability to engage multiple muscle groups and build overall strength, you can find many bodyweight-only alternatives. By incorporating exercises like back bridges, glute bridges, hip thrusts, and more into your routine, you can effectively target the same muscle groups and improve your strength and endurance.

Remember, the key to success in any type of fitness routine is consistency. Experiment with different muscle-building bodyweight exercises to find what works best for you and keep your workouts engaging. And when you’re ready to introduce weights, you’ll find that these exercises have prepared you to tackle deadlifts with confidence.

FAQs

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