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Deadlifts are one of the best exercises for building full-body strength. However, not everyone can (or should) perform this exercise. Thankfully, there are plenty of effective deadlift alternatives.

So, which exercises replace the deadlift? We’ve got you covered. Plug the below moves into your workouts if traditional deadlifts aren’t a good fit for your body or you have limited equipment.

Deadlift muscles worked

Before we dive into the best alternatives, it’s helpful to know which muscles deadlifts work. This way, you know which muscles should be firing when you perform deadlift substitutes.

Deadlifts primarily target the muscles of your posterior chain on the back side of your body, according to the American Council on Exercise (ACE). These include the following:

• Glutes (butt)
• Hamstrings (back of thighs)
• Erector spinae (deep back muscles)
• Latissimus dorsi (mid-back muscle)
• Rhomboids (shoulder muscles)
• Trapezius (upper-back muscle)

You also recruit all your core muscles—especially your obliques (the muscles on the sides of your torso) and transverse abdominis (deepest ab muscle that goes from your ribs down to your pelvis)—to stabilize your torso.

And, of course, you use your forearm flexors to help you hold on tight the bar.

Deadlift pros and cons—and why you might need an alternative

Deadlifts are a versatile exercise with many benefits. They help you build full-body strength and especially improve leg, back, core, and grip strength. This has carries over into your daily life because it makes activities like picking up a heavy box from the floor easier.

Another benefit of deadlifts includes building muscle. Even though they’re usually categorized as a lower-body exercise, many people include deadlifts in a back-focused workout because they’re so effective at packing muscle on your lats, rhomboids and traps.

Building a strong deadlift can also improve athletic performance by strengthening the muscles that support running, jumping, and other athletic moves. The ability to produce more force in the weight room can make you faster and more explosive on the field or court.

However, deadlifts aren’t a good fit for many bodies. People who have a history of back pain may want to avoid this exercise/ Additionally, those who are taller often struggle to deadlift from strong and efficient positions. The same is true for people with limited hip mobility or a history of lower-body injuries. Deadlifts are also technically complex, and they might be intimidating if you’re new to the gym