Deadlift substitute for back — if deadlifts hurt your lower back, you’re not the only one. Maybe you’ve had an injury. Maybe you just don’t recover as fast anymore. Either way, regular barbell deadlifts feel too risky now.
That doesn’t mean you have to stop training your legs and glutes.
You just need better options — ones that still work your muscles, but without putting your back in danger.
In this article, I’ll share 5 safer substitutes: Trap Bar Deadlift、Dumbbell Romanian Deadlift、Cable Pull-Through、Glute Bridge / Hip Thrust、Reverse Hyperextension.
How to do it: Stand inside, grab the side handles, and lift with a flat back. Do 3–4 sets of 5–8 reps.
✅ What it targets: Full body — with less back stress than a barbell.
Best for: People who still want to lift heavy without wrecking their spine.
How to do it: Hold two dumbbells, push hips back, then stand tall. Do 3–4 sets of 8–12 reps.
✅ What it targets: Hamstrings and glutes — pure hinge work.
Best for: Anyone easing back into lifting or with past back issues.
How to do it: Hinge at the hips and thrust forward to pull the rope through — it’s all in the glutes. Do 3–4 sets of 12–15 reps.
✅ What it targets: Glutes, with zero spinal compression.
Best for: Beginners or anyone rehabbing a cranky back.
How to do it: Set your shoulders on a bench or the floor, then thrust your hips up and squeeze at the top. Go for 3–4 sets of 10 to 15 good reps.
✅ What it targets: Glutes — hard.
Best for: Low-back-safe booty training.
How to do it: Lay on the reverse hyperextension bench, lift your legs behind you. Go for 3–4 sets of 10 to 15 good reps.
✅ What it targets: Lower back + glutes, while decompressing your spine.
Best for: People with tight backs or long hours at a desk.
Not every deadlift alternative works for everyone.
Some moves feel better if you’re recovering from back pain. Training at home? Or want to lift heavy without paying the price? These alternatives have you covered.
Let’s make this easy — check the list below to see which move fits your situation.
| Your Situation | Best Option(s) |
|---|---|
| Recovering from back pain | Glute Bridge, Cable Pull-Through |
| Training at home | Dumbbell RDL, Glute Bridge |
| Want to lift heavy (but safer) | Trap Bar Deadlift |
| Sitting all day, tight back | Reverse Hyperextension |
| Beginner, learning hinge | Dumbbell RDL, Cable Pull-Through |
Deadlifts are awesome — no argument there.
But if your back doesn’t love them anymore? That’s not failure. That’s smart training.
You don’t have to pull 400 pounds off the floor to be strong.
You just need to keep moving well, keep your hinge pattern sharp, and train the muscles that matter — glutes, hamstrings, and a rock-solid core.
These deadlift machine equivalents? They may not look flashy.
But they work. And more importantly, they keep you working — without putting you out of action.Train smart. Protect your back.
The barbell will still be there when you’re ready. Or maybe… you won’t even miss it.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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