Split-Stance Deadlift

Learn how to do Split-Stance Deadlift with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Hamstrings GlutesLower Back Olympic Barbell

Split-Stance Deadlift is an Olympic Barbell exercise that primarily targets the Hamstrings, with secondary activation of the Glutes, Lower Back. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Split-Stance Deadlift

A deadlift variation where you keep one foot slightly back on the toes to focus on unilateral strength and balance.


Instructions:


  • Stand with one foot forward flat and the other foot back on the toes (split stance).

  • Hold the barbell in front of your thighs with both hands, shoulder-width grip.

  • Hinge at the hips, lowering the bar toward the ground while keeping your back straight.

  • Keep the front knee slightly bent and the back leg stable.

  • Drive through the front heel to return to standing.


Common mistakes:


  • Rounding the back during the hinge

  • Letting the bar drift too far from the body

  • Locking out the front knee completely

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Muscles & equipment

Primary muscleHamstringsSecondary muscleGlutesSecondary muscleLower back
EquipmentOlympic Barbell

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Split-Stance Deadlift

Type
Olympic Barbell exercise
Primary muscle
Hamstrings
Secondary muscles
Glutes, Lower Back
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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FAQ: Split-Stance Deadlift

What muscles does Split-Stance Deadlift work?

Split-Stance Deadlift primarily targets the Hamstrings, with secondary engagement of the Glutes, Lower Back.

How do you do Split-Stance Deadlift correctly?

A deadlift variation where you keep one foot slightly back on the toes to focus on unilateral strength and balance. Instructions: Stand with one foot...

Is Split-Stance Deadlift good for beginners?

Split-Stance Deadlift has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Split-Stance Deadlift?

Split-Stance Deadlift requires: Olympic Barbell.

What are the benefits of Split-Stance Deadlift?

Split-Stance Deadlift strengthens the Hamstrings, engages the Glutes and Lower Back, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Split-Stance Deadlift?

Similar exercises to Split-Stance Deadlift include Dumbbell Deadlift, Dumbbell Lying Leg Curl, Dumbbell Romanian Deadlift, Goblet Good Morning – Dumbbell. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Split-Stance Deadlift better than Dumbbell Deadlift?

Both Split-Stance Deadlift and Dumbbell Deadlift target the Hamstrings. Split-Stance Deadlift uses Olympic Barbell, while Dumbbell Deadlift offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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