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Exercises

Romanian deadlift alternatives: hinges for every setup and a sore back

Published October 23, 2026

The closest Romanian deadlift alternative is the stiff-leg deadlift: the same barbell hinge with straighter knees and a lower reach, so your hamstrings work even harder. If your grip or lower back is what stops you, a good morning puts the bar on your back, and a cable pull-through or 45-degree back extension trains the same hip hinge with much less load on your spine. With dumbbells, a dumbbell B-stance RDL puts most of the weight on one leg so a light pair is enough; with only a band, do band good mornings.

What a Romanian deadlift alternative has to replace

The Romanian deadlift trains your hamstrings and glutes by bending at the hips with your knees soft and still, with your lower back holding the bar in place. It loads your hamstrings hardest at the bottom, when they are fully stretched and the bar is just below your knees.

A replacement has to keep that hip hinge and that deep hamstring stretch.

How to do the Romanian deadlift

Barbell and landmine

With a bar, these keep the hinge heavy. Pick by what is limiting your Romanian deadlift: the stretch, your grip or your hips.

Closest barbell swap

Stiff-Leg Deadlift

Hamstrings, Glutes

The same hinge with your knees straighter and the bar going lower, so your hamstrings take a longer stretch. Start lighter than your Romanian deadlift until you know where your range ends.

How to do it

  1. Stand with the bar resting on your thighs, feet hip-width, overhand grip just outside your legs.
  2. Keep your legs nearly straight, with just enough bend that your knees are not locked.
  3. Fold forward from the hips, keeping the bar close and your back flat, until you feel a hard stretch in the back of your legs.
  4. Pull your hips forward until you are standing tall again.

Cues

  • Legs long, not locked
  • Bar close to the shins
  • Stop at the stretch

Common mistakes

  • Locking your knees fully: keep a slight bend so the stretch sits in your hamstrings, not the back of the knee.
  • Using your Romanian deadlift weight: start lighter until you know where your range ends.
Build a session with Stiff-Leg Deadlift

Barbell swap when grip is the limit

Good Morning

Hamstrings, Glutes

The bar sits on your upper back, so your grip never ends the set. It loads your hamstrings and lower back with less weight than a Romanian deadlift, so go light and stop where your back stays flat.

How to do it

  1. Stand with your feet roughly hip width and your knees slightly bent, fingers laced behind your head.
  2. Push your hips back and lower your chest toward the floor, keeping your back flat, until you feel a strong pull in your hamstrings.
  3. Push your hips through to stand up again.
  4. Once the hinge feels solid with no weight, load it: set a barbell across your upper back as for a squat, step out of the rack and repeat the same movement.

Cues

  • Hips back, not chest down
  • Back flat the whole way
  • Soft knees, fixed

Common mistakes

  • Rounding your lower back to reach further: stop each rep where your back would start to bend.
  • Turning it into a squat by bending your knees more as you go down: keep the knee bend the same throughout.
Build a session with Good Morning

Barbell swap with more inner thigh

Sumo Romanian Deadlift

Hamstrings, Glutes

A wide stance with your hands inside your legs adds your inner thighs to the hamstring stretch. Pick it if a narrow stance pinches your hips.

How to do it

  1. Hold a barbell at your thighs with an overhand grip inside your legs, feet set wider than your shoulders and toes turned out.
  2. Unlock your knees a little and keep that bend for the whole set.
  3. Send your hips back and let the bar slide down your thighs and past your knees until your hamstrings and inner thighs are stretched.
  4. Keep your back flat at the bottom, then drive your hips forward to stand tall with your glutes squeezed.

Cues

  • Wide feet, hands inside
  • Knees bend once, then stay
  • Bar close to your legs

Common mistakes

  • Squatting the bar down by bending your knees more: the depth comes from your hips moving back.
  • Letting your knees cave in at the bottom: keep them pointed the same way as your toes.
Build a session with Sumo Romanian Deadlift

Barbell in a corner, easier to learn

Landmine RDL

Hamstrings, Glutes

The bar travels in an arc in front of you and you hold it with both hands at the end, which makes the hinge easier to groove and lighter on your lower back.

How to do it

  1. Load one end of a barbell in a landmine and stand facing it with the sleeve in front of your hips, holding the end with both hands.
  2. Soften your knees and set your back flat.
  3. Hinge at the hips and lower the bar end toward your shins until your hamstrings are stretched.
  4. Push your hips through to stand tall and repeat.

Cues

  • Hold the sleeve close to your body
  • Hinge, then stand
  • Flat back throughout

Common mistakes

  • Standing too far from the bar so it pulls you forward: keep the sleeve close enough to touch your legs on the way down.
  • Rounding at the bottom to touch the plate to the floor: you do not need to touch it.
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Cables and machines

These train the same hip hinge or the same hamstrings with your spine supported or barely loaded.

Best swap for a sore lower back

Cable Pull-Through

Glutes, Hamstrings

The cable pulls your hips back from behind instead of hanging weight from your hands, so your hips do the work and your spine carries little. It is lighter on the hamstrings and heavier on the glutes.

How to do it

  1. Attach a rope to a low pulley, turn your back to the stack and take the rope ends between your legs.
  2. Walk forward until the stack lifts, feet a bit wider than your hips.
  3. Hinge back, letting the rope pull your hands between your thighs, back flat and knees softly bent.
  4. Drive your hips forward to stand tall and squeeze your glutes at the top.

Cues

  • Hips back, then hips through
  • Arms just hold the rope
  • Squeeze your glutes to finish

Common mistakes

  • Squatting down instead of hinging: keep your shins near vertical and move your hips back.
  • Pulling with your arms or leaning back at the top: stand tall and stop.
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Machine swap, bodyweight first

45-Degree Back Extension

Glutes, Hamstrings

Your legs are locked in place while you hinge over the pad, so your hamstrings and glutes lift your torso. Hold a plate at your chest once bodyweight gets easy.

How to do it

  1. Set the pad so it sits just below your hip bones, then hook your heels under the foot rollers.
  2. Fold your arms over your chest with your body in line with the bench.
  3. Bend forward at the hips until you feel a stretch in your hamstrings.
  4. Lift your torso back to a straight line with your legs, squeezing your glutes, and stop there.

Cues

  • Hinge at the hips
  • Stop at a straight line
  • Squeeze your glutes at the top

Common mistakes

  • Arching back past a straight line at the top: the rep ends when your body is straight.
  • Setting the pad too high so it blocks your hips: you should be able to fold freely over it.
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Hamstrings at the knee, no back load

Seated Leg Curl

Hamstrings

When your lower back needs a full break, a seated curl trains your hamstrings with your hips bent and nothing on your spine. It covers the knee half of the hamstrings the Romanian deadlift leaves out.

How to do it

  1. Set the backrest so your knees line up with the machine's pivot, and lock the thigh pad down firmly.
  2. Rest the lower pad just above your heels with your legs straight.
  3. Curl your heels down and back under the seat as far as they go.
  4. Let the pad rise slowly until your legs are straight again, and repeat.

Cues

  • Thigh pad snug
  • Pull heels under the seat
  • Two seconds on the way up

Common mistakes

  • Lifting your hips off the seat to finish the rep: tighten the thigh pad and lighten the stack.
  • Letting the stack crash between reps: control it all the way to straight legs.
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Dumbbells and kettlebells

Lighter than a barbell, so work one leg at a time or go fast, and stop each set close to failure.

Same lift with dumbbells

Dumbbell Romanian Deadlift

Hamstrings, Glutes

The same movement with a dumbbell in each hand. The dumbbells can travel down the sides of your legs, which suits some lifters better than a bar.

How to do it

  1. Stand hip-width apart with a dumbbell in each hand resting against the front of your thighs, palms facing you.
  2. Push your hips straight back and let your torso fold forward, knees softly bent, the dumbbells brushing your legs.
  3. Lower until the dumbbells pass your knees and you feel a strong stretch in your hamstrings, with your back still flat.
  4. Drive your hips forward to stand back up, squeezing your glutes at the top, and repeat.

Cues

  • Hips back, not down
  • Dumbbells slide down your legs
  • Flat back, chin tucked

Common mistakes

  • Bending the knees into a squat so the dumbbells go lower: the depth comes from your hips, and most people stop just past the knees.
  • Rounding your lower back at the bottom: end the rep where your back stays flat, and lighten the load if that is high.
Build a session with Dumbbell Romanian Deadlift

RIRLift's swap with dumbbells

Dumbbell B-Stance RDL

Hamstrings, Glutes

With your back foot as a kickstand, the front leg takes most of the load, so light dumbbells work like heavy ones. This is what RIRLift puts in the Romanian deadlift's place when you have dumbbells.

How to do it

  1. Stand with a dumbbell in each hand and slide one foot back so its toes sit level with the heel of the front foot.
  2. Put most of your weight on the front leg with a soft knee.
  3. Hinge forward by sending your hips back, lowering the dumbbells along the front leg until the back of that thigh is stretched.
  4. Drive the front hip forward to stand up, finish the set, then switch legs.

Cues

  • Front leg holds the weight
  • Back foot is only a kickstand
  • Hips square to the floor

Common mistakes

  • Sharing the load evenly between both feet: lift the back heel and keep only the toes down.
  • Twisting your hips open as you lower: keep both hip bones pointing at the floor.
Build a session with Dumbbell B-Stance RDL

One leg, dumbbell or bodyweight

Single-Leg RDL

Hamstrings, Glutes

The whole load goes on one leg and you have to balance, so even bodyweight is hard. Use it when your heaviest dumbbell is light.

How to do it

  1. Stand on your left leg with a dumbbell in your left hand and the standing knee softly bent.
  2. Hinge forward at the left hip while your right leg extends straight behind you, keeping your hips level.
  3. Lower until your torso and back leg are close to parallel to the floor or the standing hamstring stops you.
  4. Drive the left hip forward to come back up, then finish the set before switching sides.

Cues

  • Back leg and torso move as one
  • Hips level, back toes down
  • Slow on the way down

Common mistakes

  • Opening the hip so the back leg rotates out: point the back toes at the floor the whole time.
  • Touching the free foot down between reps to rebalance: slow down and hold a wall with your free hand if needed.
Build a session with Single-Leg RDL

Fast hinge with one kettlebell

Kettlebell Swing

Glutes, Hamstrings

The same hip hinge done fast, so your glutes and hamstrings snap the bell up. Use it for higher reps after a slower hinge, or as your hinge when a kettlebell is all you have.

How to do it

  1. Stand with your feet a little wider than your hips, the bell about a foot in front of you.
  2. Hinge down, grip the handle with both hands, and hike the bell back between your thighs.
  3. Snap your hips forward to stand tall, letting the bell float up to shoulder height on straight arms.
  4. Let it fall back between your legs as you hinge again, and go straight into the next rep.

Cues

  • Hips snap, arms just hold on
  • Stand tall at the top
  • Bell passes high between the thighs

Common mistakes

  • Squatting the swing by bending your knees deeply: push your hips back and keep your shins nearly vertical.
  • Lifting the bell with your shoulders: if your arms are working, your hips are not driving it.
Build a session with Kettlebell Swing

Bands

No weights at all: a band is enough for a hinge if you use high reps and pause at the bottom.

Best swap with a band

Band Good Morning

Hamstrings, Lower Back

Standing on a band with it looped over your shoulders gives you a hinge with no weights. The band is lightest at the bottom, so use high reps and pause at the stretch.

How to do it

  1. Stand on the band with your feet hip-width, loop or handles held at the fronts of your shoulders.
  2. Soften your knees and keep that bend.
  3. Push your hips back and tip your chest forward with a flat back until you feel your hamstrings stretch.
  4. Drive your hips forward to come back to standing.

Cues

  • Hips go back first
  • Spine stays long
  • Stop at the hamstring stretch

Common mistakes

  • Rounding your upper back: keep your chest open and the handles pinned to your shoulders.
  • Bending your knees more and more: the hips move, the knees stay where they started.
Build a session with Band Good Morning

Band hinge for the glutes

Band Pull-Through

Glutes

A band anchored behind you copies the cable pull-through at home. It puts more work on your glutes than your hamstrings.

How to do it

  1. Anchor a long band low behind you, face away from it, and hold the band with both hands between your legs.
  2. Walk forward until the band is tight and stand a little wider than hip width.
  3. Push your hips back, letting your hands pass between your legs, knees softly bent.
  4. Squeeze your glutes to drive your hips forward and stand tall. Pause for a second.

Cues

  • Hips back, hands follow
  • Arms are just hooks
  • Squeeze at the top

Common mistakes

  • Pulling with your arms: keep them straight; your hips do the work.
  • Squatting down instead of hinging: keep your shins nearly vertical.
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Example sessions without the Romanian deadlift

Session 1

Gym, want a hinge that's easier on your back

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~30 min
  • EquipmentLandmine, Adjustable Cable, Seated Leg Curl, Hyperextension

You train in a gym with cables and machines, and heavy Romanian deadlifts leave your lower back more tired than your hamstrings.

The landmine RDL keeps a loaded hinge with a lighter, easier path, the cable pull-through trains your glutes with little spine load, and the seated curl and back extension finish your hamstrings. 12 working sets.

Hamstrings and glutes
ExerciseSets × repsRIRRest
Landmine RDL1 warm-up set first 4 × 8–12 2 2 min
Cable Pull-Through 3 × 12–15 2 75 s
Seated Leg Curl 3 × 10–12 1 75 s
45-Degree Back Extension 2 × 12–20 1 1 min
How to run it
Run it once or twice a week as the hamstring and glute part of your leg day.
How to progress
When every set reaches the top of its rep range at the RIR shown, add the smallest weight jump next session and start again at the bottom of the range.
Open in the session builder

Session 2

Home, dumbbells only

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~25 min
  • EquipmentDumbbells

You train at home with a pair of dumbbells and want the Romanian deadlift's hamstring stretch.

Dumbbells are lighter than a barbell, so two of the three hinges put most of the load on one leg. All three stop close to failure because the weights are light. 10 working sets.

Hamstrings and glutes
ExerciseSets × repsRIRRest
Dumbbell B-Stance RDL1 warm-up set firstSets are per leg. 4 × 8–12 1 75 s
Dumbbell Romanian Deadlift 3 × 12–15 1 75 s
Single-Leg RDLSets are per leg. 3 × 10–12 1 1 min
How to run it
Twice a week on non-consecutive days. Take three seconds to lower on every rep.
How to progress
Add reps until every set hits the top of its range, then move up a dumbbell. At your heaviest pair, add a two-second pause at the bottom.
Open in the session builder

Session 3

Bands and one dumbbell, home or travel

Open in the session builder
  • Workouts3× a week
  • Working sets33 a week
  • Per workout~20 min
  • EquipmentResistance Bands, Dumbbells

You have one or two long bands and a single light dumbbell, and nothing else.

Bands are lightest at the bottom of a hinge, so the session uses high reps, short rest and sets taken to one rep short of failure, with a one-dumbbell single-leg RDL for the deep stretch. 11 working sets.

Hamstrings and glutes
ExerciseSets × repsRIRRest
Band Good Morning 4 × 15–20 1 1 min
Band Pull-Through 4 × 15–25 1 45 s
Single-Leg RDLSets are per leg. 3 × 12–15 1 45 s
How to run it
Two or three times a week. Pause one second at the bottom of every band good morning.
How to progress
Add reps until you reach the top of each range, then use a thicker band or step back from the anchor on the pull-through; on the single-leg RDL, slow the lowering to four seconds.
Open in the session builder

Make it fit you

Questions

What can replace a Romanian deadlift?

A stiff-leg deadlift is the closest swap. Good mornings, landmine RDLs, cable pull-throughs and 45-degree back extensions train the same hinge, and dumbbell B-stance RDLs work at home.

Is there a machine that can replace a Romanian deadlift?

The 45-degree back extension is the closest: you hinge at the hips with your legs fixed. A cable pull-through and a seated leg curl together cover the glutes and hamstrings.

Can I substitute deadlifts with RDLs?

For building hamstrings and glutes, yes. For a stronger deadlift from the floor, no: the RDL skips the start of the pull, so keep some deadlifts if that is the goal.

What muscles does the RDL work?

Mainly your hamstrings and glutes, with your lower back and grip holding the bar. Your inner thighs help too, more so with a wider stance.

Which is harder, an RDL or a deadlift?

You lift less on an RDL, but it is often harder on your hamstrings because they stay stretched under load. The deadlift lets you move more weight using your legs and back together.

What is a good RDL alternative at home?

With dumbbells, do B-stance RDLs or single-leg RDLs. With bands, do band good mornings and band pull-throughs.