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The Best Deadlift Alternatives

(POSTERIOR-CHAIN BUILDERS THAT WORK)
By Jeff Cavaliere MSPT, CSCS

Most people don’t realize that the deadlift is a movement pattern. It’s not just a singular exercise or just a piece of equipment. If you understand the mechanics behind the deadlift pattern, you can build the same size and strength with deadlift alternatives. Today, you’ll learn about the muscle groups involved in the deadlift movement pattern and the best barbell-free deadlift alternatives.

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Frequently Asked Questions

If your legs are still sore 1-2 days after a leg workout, this is normal and means that your leg muscles are repairing themselves and growing muscle tissue. It’s best not to train legs two days in a row, and if your legs are still sore after a second day, take an extra day of rest to allow the muscle repair and growth process to continue.

The best legs workout at home doesn’t require any equipment, but increases the intensity of the exercises to help you build muscle and strength. The best home legs workout is: • Anterior Chain – Bodyweight Squats • Posterior Chain – Bridge Marches • Explosive – Bodyweight Swings • Rest 30 seconds • Corrective 1 – Jane Fondas x 30 seconds each leg • Corrective 2 – 1 1/2 Rep Adductor Slides x 30 seconds each leg • Rest 30 seconds

To workout legs you’ll want use exercises that target each of the leg muscles and function of the legs and work the legs through all three planes of motion. You’ll want to choose exercises like Barbell Squats, Barbell Hip Thrust, and the Bulgarian Split Squat to make sure you’re fulfilling those requirements.

The best leg workout will hit all the leg muscles and work the legs through all three planes of motion. Here is the best leg workout according to these science-based principles: • Barbell Squats • Barbell Hip Thrust • Bulgarian Split Squat in Hi-Low Fashion • Bodyweight Plyo Bulgarian Split Squats • TKE Drop Lunge • Dumbbell Goblet Adductor Lunge • Hip Band Ladder

To strengthen the legs, three of the best exercises are Barbell Squats, Barbell Hip Thrust, and the Bulgarian Split Squat.