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Glutes · Intermediate

Trap Bar B Stance Deadlift

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Exercise overview

Training details

GlutesHamstringsQuadricepsBack

Equipment

Trap Bar

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand inside the trap bar with the working foot flat and the other foot slightly behind on the toes.
  2. 02Shift most of your weight into the front leg while keeping the hips square.
  3. 03Hinge at the hips and bend the knees enough to grip the handles with a neutral spine.
  4. 04Drive through the front foot and extend the hips to stand tall while the rear leg assists only lightly.
  5. 05Lower the bar under control and complete the repetitions before switching stance.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionTrap Bar DeadliftRelated variationTrap Bar Romanian DeadliftRelated variationTrap Bar SquatRelated variationTrap Bar Uneven DeadliftRelated variationCar Deadlift

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Alternatives

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Comparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteAxle Bar Front SquatComparable substituteBodyweight Squat

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