स्प्लिट-स्टांस डेडलिफ्ट
Learn how to do स्प्लिट-स्टांस डेडलिफ्ट with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
स्प्लिट-स्टांस डेडलिफ्ट is a Olympic Barbell exercise that primarily targets the Hamstrings, with secondary activation of the नितंब, निचली पीठ. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do स्प्लिट-स्टांस डेडलिफ्ट
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
You're a coach? स्प्लिट-स्टांस डेडलिफ्ट is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by स्प्लिट-स्टांस डेडलिफ्ट
Equipment
- Olympic Barbell
Calories Burned Doing स्प्लिट-स्टांस डेडलिफ्ट
कैलोरी कैलकुलेटर
MET 5.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: स्प्लिट-स्टांस डेडलिफ्ट
- Type
- Olympic Barbell exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- नितंब, निचली पीठ
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: स्प्लिट-स्टांस डेडलिफ्ट
What muscles does स्प्लिट-स्टांस डेडलिफ्ट work?
स्प्लिट-स्टांस डेडलिफ्ट primarily targets the Hamstrings, with secondary engagement of the नितंब, निचली पीठ.
How do you do स्प्लिट-स्टांस डेडलिफ्ट 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 स्प्लिट-स्टांस डेडलिफ्ट good for beginners?
स्प्लिट-स्टांस डेडलिफ्ट has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for स्प्लिट-स्टांस डेडलिफ्ट?
स्प्लिट-स्टांस डेडलिफ्ट requires: Olympic Barbell.
What are the benefits of स्प्लिट-स्टांस डेडलिफ्ट?
स्प्लिट-स्टांस डेडलिफ्ट strengthens the Hamstrings, engages the नितंब and निचली पीठ.
What exercises are similar to स्प्लिट-स्टांस डेडलिफ्ट?
Similar exercises to स्प्लिट-स्टांस डेडलिफ्ट include डम्बल डेडलिफ्ट, डम्बल लाइंग लेग कर्ल, डम्बल रोमानियाई डेडलिफ्ट, गॉब्लेट गुड मॉर्निंग – डम्बल.
Is स्प्लिट-स्टांस डेडलिफ्ट better than डम्बल डेडलिफ्ट?
Both स्प्लिट-स्टांस डेडलिफ्ट and डम्बल डेडलिफ्ट target the Hamstrings. Choose based on your available equipment and training goals.
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स्प्लिट-स्टांस डेडलिफ्ट को अपने प्रोग्राम में जोड़ें
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