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Stiff-Legged Deadlift alternatives

If the Stiff-Legged Deadlift isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.

Which one when

  • The equipment is taken or missing. Take the same movement on other equipment — Dumbbells: Stiff-Legged Dumbbell Deadlift; Machines and cables: Smith Machine Stiff-Legged Deadlift, Glute-Ham Raise, Cable Deadlift.
  • Same equipment, different angle or grip. If the movement feels off but the equipment is there — Romanian Deadlift, Good Morning.
  • It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
  1. Romanian Deadlift
    1

    Romanian Deadlift

    • Equipment: Barbell.
    • Same muscle: Hamstrings.
    • Same entry bar: 2 of 3.

    Technique →Comparison →Its alternatives →

  2. Good Morning
    2

    Good Morning

    • Equipment: Barbell.
    • Same muscle: Hamstrings.
    • A higher entry bar: 3 of 3 versus 2 — start light.

    Technique →Its alternatives →

  3. One-Arm Kettlebell Swing
    3

    One-Arm Kettlebell Swing

    • The emphasis shifts: Glutes.
    • Same entry bar: 2 of 3.
    • One side at a time: you'll see if one side lags.

    Technique →Its alternatives →

  4. Stiff-Legged Dumbbell Deadlift
    4

    Stiff-Legged Dumbbell Deadlift

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Hamstrings.
    • Same entry bar: 2 of 3.

    Technique →Its alternatives →

  5. Smith Machine Stiff-Legged Deadlift
    5

    Smith Machine Stiff-Legged Deadlift

    • Different equipment: Machines and cables instead of Barbell.
    • Same muscle: Hamstrings.
  6. Glute-Ham Raise
    6

    Glute-Ham Raise

    • Different equipment: Machines and cables instead of Barbell.
    • Same muscle: Hamstrings.
  7. Cable Deadlift
    7

    Cable Deadlift

    • Different equipment: Machines and cables instead of Barbell.
    • Same muscle: Hamstrings.
  8. Kettlebell Single-Leg Deadlift
    8

    Kettlebell Single-Leg Deadlift

    • Same muscle: Hamstrings.
    • One side at a time: you'll see if one side lags.

These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.

Swapping in the diary

In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.

Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.

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Prefer Telegram? Open the bot — same diary.

Read next

Position photos from the open free-exercise-db.