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Hamstrings and glutes ยท Hip hinge

Trap Bar Deadlift

A compound hip hinge exercise for the quads and glutes, done with a trap bar. It also works the hamstrings, lower back and traps.

Trap bar Compound Reps and weight Also called: hex bar deadlift, trap bar dl

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Hamstrings, Lower back and Traps

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary
  • Lower backSpinal erectorsSecondary
  • TrapsTop of the shoulders and neckSecondary

How to do it

  1. Set up the bar. Load it evenly, use collars, and stand in the middle of the frame.
  2. Push the hips back, keep the back flat and the bar close.
  3. Shins stay near vertical; feel the stretch in the hamstrings.
  4. Stand up by driving the hips forward and squeezing the glutes.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Rounding the back. Keep the back flat; lower the weight until you can.
  • Squatting the weight. Push the hips back and keep the shins near vertical: it is a hip movement.
  • Letting the weight drift away. Keep the bar or weight close to the legs the whole way.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.