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Intermediate
- Difficulty
- Intermediate
- Movement type
- Other
- Secondary muscles
- Lower back
- Equipment
- Barbell
Barbell Staggered Deadlift
4 steps Updated 29/08/2026
Barbell Staggered Deadlift is a exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Barbell.
Step by step
How to perform it
- Stand with a barbell in front of your thighs and adopt a staggered stance, placing one foot slightly behind the other with your toes aligned and both feet flat on the ground.
- Grip the barbell with both hands just outside your thighs and keep your arms straight, chest lifted, and spine neutral.
- Hinge at the hips and lower the barbell down along your front leg, keeping your back straight and shoulders pulled back.
- Once you reach just below your knees or mid-shin, push through your front heel and engage your glutes and hamstrings to return to the starting position.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Barbell Staggered Deadlift
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