The Best Deadlift Alternatives for Strength, Size, and Safety

Deadlifts are a cornerstone in strength training — but they’re not always the right fit for everyone. Whether you're nursing a sensitive lower back, training at home without a barbell, or simply want to switch things up, there are plenty of effective alternatives to deadlifts that still target the posterior chain and build serious strength.

Here’s a breakdown of the best deadlift substitutes, including safer machine-based options and variations that protect the lower back while keeping gains on track.

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Why Look for a Deadlift Alternative?

Deadlifts are powerful — they hit the glutes, hamstrings, lower back, traps, and core in one big movement. But they’re also demanding on the spine, require good mobility, and aren't always beginner-friendly. If you’ve experienced back discomfort, lack equipment, or are looking for variation in your training, using a deadlift replacement can help you:

• Reduce spinal load

• Isolate muscles more effectively

• Train safely with machines or dumbbells

• Progress without a barbell

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1. Trap Bar Deadlifts (Hex Bar Deadlifts)

Best for: Safer loading with a more upright torso

Trap bar deadlifts are the closest equivalent to conventional deadlifts. The neutral grip and centered weight reduce lower back stress while still activating your glutes, hamstrings, and quads. It’s one of the best alternatives for strength and power — especially for those recovering from back tweaks.

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2. Romanian Deadlifts (RDLs)

Best for: Hamstring and glute isolation

RDLs are a great deadlift substitute to focus on the posterior chain with less spinal compression. You can use a barbell, dumbbells, or kettlebells, and the movement emphasizes hip hinging and control. If you’re dealing with lower back pain, switching to single-leg RDLs or reducing the range of motion helps manage the load safely.

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3. Leg Press Machine

Best for: Building leg strength without loading the spine

The leg press is a solid machine deadlift alternative, especially when you're training heavy and want to give your back a break. You won’t get the same hip hinge pattern, but you’ll still build quad, hamstring, and glute strength.

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4. Cable Pull-Throughs

Best for: Home gyms or low-impact posterior chain training

Cable pull-throughs mimic the hip hinge pattern with a constant tension that’s easy on the spine. They’re especially useful for teaching proper glute activation and hip drive. This makes them a great deadlift replacement exercise for beginners or those managing back pain.

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5. Barbell Hip Thrusts

Best for: Maximum glute development

Hip thrusts target your glutes directly and are often considered a safer alternative for people avoiding vertical spinal load. They also translate well to sprinting, jumping, and athletic performance. For many, adding this movement improves deadlift performance without the strain.

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6. Kettlebell Swings

Best for: Explosive hip power and endurance

Kettlebell swings offer a dynamic alternative to deadlifts and build powerful glutes and hamstrings. They're lower impact on the spine and teach explosive hip extension — perfect for athletes or those doing high-intensity workouts at home.

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7. Back Extensions (Roman Chair or Machine)

Best for: Isolating spinal erectors safely

If your goal is to strengthen your lower back without the heavy barbell, back extensions are a perfect swap. Adjust the angle and reps to match your recovery needs or volume goals.

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8. Dumbbell Deadlifts and Suitcase Carries

Best for: Functional strength with less equipment

If you’re looking for a deadlift alternative without a barbell, grab a pair of dumbbells. Dumbbell deadlifts offer better control and reduced load on the spine. Suitcase carries, on the other hand, challenge your grip and core in a more functional, real-world way.

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Personal Note: Why I Swapped Deadlifts for Hip Thrusts

A few years ago, I strained my lower back during a heavy conventional deadlift. Instead of pushing through, I switched my programming to barbell hip thrusts and Romanian deadlifts. Not only did my back recover, but my glute development improved, and I noticed better overall balance in my leg training. Since then, I’ve rotated between deadlift alternatives depending on the phase of my training — and I haven’t looked back.

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Final Thoughts

Deadlifts are an incredible tool, but they’re not the only path to strength. Substituting or replacing them doesn’t mean sacrificing results — it’s about training smarter for your body and goals. Whether you're dealing with back pain, training at home, or just want variety, these deadlift alternatives offer powerful options for building muscle and staying injury-free.

Listen to your body, choose the movements that fit your needs, and train consistently — the gains will come.