Barbell Frog Stance Deadlift

Muscles worked

Setup

1. Position your feet with heels 6-8 inches apart and toes flared outward at approximately a 45-degree angle.
2. Step close to the barbell so it is positioned directly over your mid-foot.
3. Hinge at the hips and grip the bar just outside your legs using a double overhand or mixed grip.
4. Drop your hips slightly, flatten your back, and pull your shoulder blades back to create 'slack' out of the bar.

How to do it

1. Inhale deeply and brace your core, then drive through your heels to pull the bar upward in a vertical line.
2. Exhale as you reach the top of the movement, locking out your hips by squeezing your glutes firmly.
3. Lower the bar by hinging at the hips first, then bending the knees once the bar passes them to return to the floor.
4. Maintain a controlled tempo, taking 2 seconds to lower the weight and 1 second to pull.

Form checklist

• Keep the bar in constant contact with or very close to your shins throughout the lift.
• Ensure your knees track in the same direction as your flared toes to avoid internal collapse.
• Maintain a neutral spine from your neck to your tailbone; do not round your lower back.
• Keep your weight distributed through your heels and mid-foot, not your toes.

Pro tips

• Focus on 'pushing the floor away' with your legs rather than pulling the bar with your arms to better engage the lower body.
• Squeeze your armpits shut as if holding a towel there to engage your lats and stabilize your upper back.

Make it harder

• Add a 2-second pause just 1 inch off the floor to eliminate momentum and build positional strength.
• Perform the exercise standing on a 1-2 inch platform (deficit) to increase the range of motion and glute stretch.

Frequently asked

What muscles does the barbell frog stance deadlift work?

The barbell frog stance deadlift primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius.

What equipment do you need for the barbell frog stance deadlift?

The barbell frog stance deadlift uses barbell and weight plate.

Is the barbell frog stance deadlift good for beginners?

The barbell frog stance deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Dumbbell Single Power CleanIntermediate · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, and trapezius
• Trap Bar Deadlift From DeficitIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Arm Raise Step In PlaceBeginner · calves, glutes, and quadriceps
• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius