For hamstrings and glutes
Romanian deadlifts train the hinge and stretch the hamstrings hard while being gentler on the low back. Good mornings do the same and are a strong builder if you own the technique.
What exercises replace deadlifts?
Romanian deadlifts, hip thrusts, back extensions, trap bar deadlifts, and good mornings all train the same posterior chain.
The quick answer
You can hit the same muscles with several swaps. Romanian deadlifts and good mornings load the hamstrings and glutes with less lower back strain, hip thrusts and back extensions build the glutes and erectors, and a trap bar deadlift is an easier, more upright pull if you just want the movement. Choose based on why you are replacing it: joint friendly, equipment, or fatigue.
How to think about it
For glutes and erectors
Hip thrusts overload the glutes directly, and 45 degree back extensions or reverse hyperextensions build the glutes and spinal erectors with far less systemic fatigue than heavy pulls.
If you still want to pull
A trap bar deadlift keeps you more upright, shifts load toward the quads, and is easier on the back, making it the closest full replacement when you just cannot do a conventional pull.
Do this
- Match the reasonPick RDLs or trap bar for a back friendly pull, back extensions to cut fatigue, hip thrusts to isolate glutes.
- Keep the hinge patternPrioritize a hip hinge movement so you still train the posterior chain the deadlift covered.
- Progress the swapAdd load or reps to your replacement over time the same way you would have on deadlifts.
Keep going
How SUUPR helps
Romanian deadlifts, hip thrusts, back extensions, trap bar deadlifts, and good mornings all train the same posterior chain.