Quads exercise
Trap Bar Deadlift
Deadlift with a hex bar, with a more upright torso and less lower back load.
- Primary muscleQuads
- Also worksGlutes
- EquipmentOther
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Quads
- Glutes
- Other
How to do the Trap Bar Deadlift
4 steps, in the order you do them.
- Stand inside the hex bar with your feet hip-width apart and grab the handles.
- Lower your hips, lift your chest, and tighten your back before pulling.
- Push the floor away with your legs until you're standing tall.
- Lower with control along the same path.
Common Trap Bar Deadlift mistakes
What goes wrong most often when you do the Trap Bar Deadlift, and how to fix it.
You stand off-center inside the bar and it pulls you forward or back.
Stand in the center of the hexagon, with the handles lined up with mid-foot.
You lower by leaning your torso over, like in a straight-bar deadlift.
Lower your hips with your chest high. The trap bar lets you keep a more upright torso.
Your shoulders shrug and your arms pull as the bar leaves the floor.
Let your arms hang straight and push the floor away. Your shoulders stay down and back.
Alternatives to the Trap Bar Deadlift
They work the quads with other equipment, including options for training at home.
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More quads exercises
Back SquatQuads · Barbell and rack
Single Leg ExtensionQuads · Machine
Front SquatQuads · Barbell and rack
Leg ExtensionQuads · Machine
Frequently asked questions
What muscles does the Trap Bar Deadlift work?
The Trap Bar Deadlift works mainly the quads. It also works the glutes, the hamstrings, and the lower back.