Deadlift da split-stance
Learn how to do Deadlift da split-stance with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Deadlift da split-stance is a Olympic Barbell exercise that primarily targets the Hamstrings, with secondary activation of the Glutes, Lower Back. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Deadlift da split-stance
A deadlift variation where you keep one foot slightly back on the toes to focus on unilateral strength and balance.
💡 Instructions:
Stand with one foot forward flat and the other foot back on the toes (split stance).
Hold the barbell in front of your thighs with both hands, shoulder-width grip.
Hinge at the hips, lowering the bar toward the ground while keeping your back straight.
Keep the front knee slightly bent and the back leg stable.
Drive through the front heel to return to standing.
⚠️ Common mistakes:
Rounding the back during the hinge
Letting the bar drift too far from the body
Locking out the front knee completely
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Start Free TrialMuscles Worked by Deadlift da split-stance
Equipment
- Olympic Barbell
Calories Burned Doing Deadlift da split-stance
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Deadlift da split-stance
- Type
- Olympic Barbell exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- Glutes, Lower Back
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Deadlift da split-stance
What muscles does Deadlift da split-stance work?
Deadlift da split-stance primarily targets the Hamstrings, with secondary engagement of the Glutes, Lower Back.
How do you do Deadlift da split-stance correctly?
A deadlift variation where you keep one foot slightly back on the toes to focus on unilateral strength and balance. 💡 Instructions: Stand with one foot...
Is Deadlift da split-stance good for beginners?
Deadlift da split-stance has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Deadlift da split-stance?
Deadlift da split-stance requires: Olympic Barbell.
What are the benefits of Deadlift da split-stance?
Deadlift da split-stance strengthens the Hamstrings, engages the Glutes and Lower Back.
What exercises are similar to Deadlift da split-stance?
Similar exercises to Deadlift da split-stance include Deadlift da dumbbell, Lying leg curl da dumbbell, Romanian deadlift da dumbbell, Goblet good morning – Dumbbell.
Is Deadlift da split-stance better than Deadlift da dumbbell?
Both Deadlift da split-stance and Deadlift da dumbbell target the Hamstrings. Choose based on your available equipment and training goals.
Alternative Exercises
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