Exercises · Quads

Trap Bar Deadlift

Trap Bar Deadlift is a beginner-friendly compound exercise for the quads that needs no equipment. Step-by-step instructions are below; the plain-English guide, common mistakes and sets and reps ranges for this page are still being written.

• Primary musclesQuads
• Secondary musclesGlutes, Hamstrings
• EquipmentBodyweight
• LevelBeginner · compound

How to do it

1. For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
2. Lower your hips, look forward with your head and keep your chest up.
3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
4. At the completion of the movement, lower the weight back to the ground under control.

In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.