A hip-dominant deadlift variation that focuses on the hamstrings and glutes while minimizing knee involvement.
- +Targets hamstrings and glutes effectively
- +Helps improve hip hinge mechanics
- +Great for building posterior chain strength
- –Requires good hamstring flexibility
- –Can strain the lower back if performed incorrectly
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand hip-width with the bar over midfoot; keep a slight bend in your knees
- Grip just outside your thighs; brace your core and pull shoulders down/back (set your lats)
- Lift to standing to start the set; keep a neutral spine and gaze ahead
- Hinge by pushing your hips back; shins stay mostly vertical and knee bend stays the same
- Lower the bar close to your legs to just below knees or mid-shin until you feel a hamstring stretch; back flat
- Drive hips forward to stand tall; squeeze glutes at the top without leaning back
- Keep the bar close and path vertical; avoid rounding, bouncing, or turning it into a squat