A compound lower body exercise that targets the posterior chain through a hip hinge movement pattern, building strength in the glutes, hamstrings, and lower back.
Stand with feet hip-width apart, barbell over midfoot. Hinge at hips while keeping chest up and shins vertical. Grip barbell with hands just outside knees. Drive through heels to stand up, keeping bar close to body. Return bar to ground with controlled descent.
Stand with feet hip-width apart, barbell positioned over midfoot, shins close to but not touching the bar.
Stand tall with hips and knees fully extended, shoulders back, and barbell held at thigh level.
Hinge at hips, keep chest up, drive through heels, keep bar close, squeeze glutes at top
Rounding lower back, lifting with arms, bar too far from body, not engaging glutes, poor hip hinge
Increase weight gradually, add pause at bottom, perform deficit deadlifts, try sumo variation
Use lighter weight, practice hip hinge movement, use dumbbells, perform Romanian deadlifts
Maintain neutral spine throughout movement. Stop if you experience lower back pain. Focus on proper hip hinge mechanics to avoid injury.