The deadlift trains the whole posterior chain in one lift. Here is what covers which part of it when a barbell is not the answer.
If you only pick one
The trap bar deadlift, if your gym has one: it keeps nearly everything the barbell version trains. Without it, pair a Romanian deadlift with a back extension. Between them they cover the hinge, the hamstrings and the erectors, which is most of what a deadlift does. Nothing on this list replaces the grip work; that goes missing whatever you choose.
What it trains
Mainly: The hip extensors, meaning glutes and hamstrings, together with the spinal erectors, the muscles along the spine that resist it rounding under load.
Along with it: The lats hold the bar close, the trapezius and forearms carry the load, and the quads do real work off the floor.
No single alternative covers all of that. The lift is unusual precisely because grip, back, hips and legs are all limits at the same time, so replacing it usually means picking two or three movements.
Why people look for an alternative
No barbell, or no space to pull from the floor.
The floor position is the problem rather than the hinge itself.
Your back is sore or you are working around an injury, which is a matter for a clinician, and this page will not tell you what is safe for you.
You want the hip work without the grip and the trunk being the first thing to give out.
The alternatives
Romanian deadlift
Covers
The hinge itself: hamstrings and glutes through a long range, with the erectors working to hold position.
Leaves out
Starts from standing, so it skips the work off the floor that the quads do.
Kit
A barbell, dumbbells or a kettlebell.
Hip thrust
Covers
Loads the glutes heavily at the top of hip extension, where a deadlift is at its easiest.
Leaves out
Little hamstring work through range, and nothing for the grip or the upper back.
Kit
A bench and a barbell, or a machine.
Back extension
Covers
Erectors, glutes and hamstrings, without any grip demand at all.
Leaves out
Hard to load heavily, and the trunk is trained rather than the whole chain.
Kit
A 45-degree or horizontal back extension bench.
Good morning
Covers
A hinge under a bar with a long lever, which loads the erectors and hamstrings hard for relatively little weight.
Leaves out
Unforgiving of position, and the load stays modest compared with a deadlift.
Kit
A barbell and a rack.
Kettlebell swing
Covers
A fast hinge that trains hip extension and conditioning at once.
Leaves out
Not a strength stimulus at the loads most people can swing.
Kit
One kettlebell, and room to swing it.
Trap bar deadlift
Covers
Keeps nearly everything the barbell version trains, with the load beside you instead of in front.
Leaves out
Needs a trap bar, and sits closer to a squat pattern for some people.
Kit
A trap bar and plates.
What this page does not do
The deadlift has a reputation, and this page is not going to add to it in either direction. It says which parts of the posterior chain each alternative covers, which it leaves out, and what kit it takes. It does not teach the hinge, does not say how heavy to swing a kettlebell, and does not judge whether a sore back should be pulling anything. A movement that suits one body can be the wrong choice for another, and the person to ask about yours is a physiotherapist or a doctor.
Related: the one rep max calculator,
The app estimates a one-rep max for compound lifts at ten reps or fewer, which is what most of these are. · all exercise guides
Swaps like these, inside your plan
In the app every exercise has a swap button that works the same way: it says which muscles the alternative covers, which it leaves out, and what kit it takes. Filter by what you have and the list is only what you can do.
