The Barbell Frog Stance Deadlift targets the posterior chain while promoting hip mobility. This variation emphasizes a wider stance, engaging the glutes and hamstrings effectively.
- Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
- Grip the barbell with both hands, keeping your arms just inside your knees.
- Lower your hips and bend your knees to reach the barbell, maintaining a neutral spine.
- Drive through your heels to lift the barbell, extending your hips and knees simultaneously.
- Return to the starting position with control, keeping the barbell close to your body.
How to perform the Barbell Frog Stance Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Frog Stance Deadlift using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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