Hex Bar Split Stance Deadlift

HEX BAR SPLIT SQUAT DEADLIFT

This is a unilateral strengthening exercise for the posterior chain. Start by standing inside of a hex bar / trap bar with a staggered stance. The back leg is used only for balance and the movement is generated from the front leg only. Keep a soft bend in the knee and hinge at the hips to maintain a neutral spine. Drive through the heel to extend the knee and hips into a standing position. Return to starting position at a 2-second tempo to complete a repetition.

Muscles Involved:

• Hamstrings

  • Semitendinosus

  • Semimembranosus

  • Biceps Femoris

• Erector Spinae

• Quadratus Lumborum

• Gluteus Maximus

Related Conditions:

• Hamstring Strain

• Glute Amnesia

• Deadlift Warm Up

• Sacroiliac Joint Syndrome (SIJ Syndrome)

• Lower Kinetic Pain Syndrome

• Erector Spinae Strain

• Quadratus Lumborum Strain

Related Exercises