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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

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