The Romanian Deadlift (RDL) is one of the top-tier movements for targeting the hamstrings, but it’s not the only way to build strong and resilient posterior muscles. Whether you’re looking for variety, working around an injury, or simply don’t have access to a barbell, there are many effective alternatives. This article covers some of the best exercises you can substitute for Romanian Deadlifts to develop powerful hamstrings.
Why Look for Alternatives?
There are several reasons why you might want to swap out RDLs:
- Limited equipment (no barbell or dumbbells)
- Injury prevention or recovery
- Training variety to prevent plateaus
- Targeting specific parts of the hamstrings or improving athleticism
Let’s dive into the best alternatives.
1. Glute-Ham Raises
What it Targets:
- Hamstrings (especially eccentric strength)
- Glutes
- Lower back
Why It’s Effective:
This bodyweight exercise mimics the eccentric load of RDLs and challenges hamstring strength through a full range of motion.
Tip:
Start with assistance (bands or machine settings) if you’re a beginner.
2. Good Mornings
What it Targets:
- Hamstrings
- Glutes
- Spinal erectors
Why It’s Effective:
Good mornings use a similar hip hinge movement to RDLs but shift the load onto your upper back, making them a useful variation for posterior chain development.
Equipment:
Barbell or resistance band.
3. Kettlebell Swings
What it Targets:
- Hamstrings
- Glutes
- Cardiovascular system
Why It’s Effective:
Kettlebell swings train explosive hip extension and hamstring power. They’re also great for metabolic conditioning.
Bonus:
A solid choice for athletes looking to blend strength and speed.
4. Single-Leg Deadlifts
What it Targets:
- Hamstrings (unilateral)
- Glutes
- Balance and stability
Why It’s Effective:
This variation introduces instability, forcing your hamstrings to work harder for control. It also helps correct muscle imbalances.
Tip:
Use a dumbbell or kettlebell for added resistance.
5. Nordic Hamstring Curls
What it Targets:
- Hamstrings (especially the eccentric phase)
Why It’s Effective:
Nordics have been shown to significantly reduce hamstring injury risk by strengthening the muscles eccentrically—something RDLs are also known for.
Challenge:
This movement is extremely tough but highly effective.
6. Seated or Lying Hamstring Curls (Machine)
What it Targets:
- Hamstrings (isolated)
Why It’s Effective:
While less functional, hamstring curls isolate the muscle, making them excellent for hypertrophy and rehabilitation programs.
Machine Type:
Seated or prone leg curl machines are both effective.
7. Cable Pull-Throughs
What it Targets:
- Hamstrings
- Glutes
- Lower back
Why It’s Effective:
Like RDLs, pull-throughs emphasize the hip hinge. The cable provides constant tension, making it a great choice for beginners and those working on form.
8. Stability Ball Leg Curls
What it Targets:
- Hamstrings
- Glutes
- Core
Why It’s Effective:
This bodyweight move uses a stability ball to add difficulty, coordination, and instability—great for at-home training.
9. Trap Bar Deadlifts (with Focus on Hip Hinge)
What it Targets:
- Hamstrings
- Glutes
- Quads (depending on form)
Why It’s Effective:
By adjusting your technique, you can bias this movement toward a hip hinge pattern, making it more hamstring-dominant than the traditional quad-focused version.
10. Reverse Hypers
What it Targets:
- Hamstrings
- Glutes
- Lower back
Why It’s Effective:
Popularized by powerlifters, reverse hypers are gentle on the spine and excellent for strengthening the posterior chain in a dynamic fashion.
Conclusion
Romanian Deadlifts are powerful—but they’re not irreplaceable. Whether you’re after injury prevention, muscle growth, or athletic performance, you have many effective tools at your disposal. Mix in these alternatives to keep your training fresh, prevent overuse injuries, and continue building strong, functional hamstrings.
Train smart, hinge hard, and grow stronger.