CaloSign inDeadlift alternatives
No barbell? Hinging moves train the same glutes and hamstrings - glute bridges and hip thrusts at home, Romanian deadlifts with dumbbells or at the gym. If your lower back is sore, stay with the bridges: they work the glutes with the back supported.
No equipment 4
Glute bridge
Squeeze at the top, ribs down.
Start with 2 × 10, build to 3 × 12.
Works: glutes, with the hamstrings and core
Tempo: 2s down · 1s up · 1s hold at the top
Single-leg glute bridge
Hips level, drive through the planted heel.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: glutes, with the hamstrings and core
Tempo: 2s down · 1s up · 1s hold at the top
Hip thrust off the sofa
Shoulders on the sofa edge, chin tucked, full lockout.
Start with 2 × 10, build to 3 × 12.
Works: glutes, with the hamstrings and quads
Tempo: 2s down · 1s up · 1s hold at the top
Bodyweight good morning
Hands at the chest, soft knees, hinge until the back is near flat.
Start with 2 × 10, build to 3 × 12.
Works: hamstrings and glutes, with the back
Tempo: 2s down · 1s up
Skip with lower-back pain.
With dumbbells 1
Romanian deadlift
Push the hips back, weights close to the legs, flat back.
Start with 2 × 10, build to 3 × 12.
Works: hamstrings and glutes, with the back
Tempo: 2s down · 1s up
Skip with lower-back pain.
At the gym 3
Barbell Romanian deadlift
Moderate weight, 2 reps in reserve - bar slides down the thighs, hips back, flat back.
Start with 2 × 10, build to 3 × 12.
Works: hamstrings and glutes, with the back and lats
Tempo: 2s down · 1s up
Skip with lower-back pain.
Barbell hip thrust
Upper back on the bench, pad on the bar, chin tucked, squeeze hard at the top.
Start with 2 × 10, build to 3 × 12.
Works: glutes, with the hamstrings and quads
Tempo: 2s down · 1s up · 1s hold at the top
Cable pull-through
Face away from a low cable, rope between the legs, snap the hips forward.
Start with 2 × 10, build to 3 × 12.
Works: glutes and hamstrings, with the back
Tempo: 2s down · 1s up
Skip with lower-back pain.
If something hurts
- With lower-back pain: Glute bridge, Single-leg glute bridge, Hip thrust off the sofa.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
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