Legs · Barbell
Barbell Staggered Stance Deadlift
How to do the barbell staggered stance deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Set up over a barbell with feet staggered, one foot flat and the other dropped back with the heel raised so most of the load sits on the front leg. Hinge at the hips with a flat back, grip the bar, and drive through the front heel to stand tall, squeezing the glutes. Lower under control and keep the front hip doing the work.
- 1Most of the load on the front-leg hamstring and glute
- 2A flat back and a strong hip hinge driving the lift
- 3Glutes squeezing as you lock out at the top
Common mistakes
- Letting your back round as you reach for the bar
- Shifting weight onto the back foot to cheat the lift
- Yanking the bar off the floor instead of pushing the floor away
Muscles worked
The barbell staggered stance deadlift mainly works the hamstrings, lower back, and glutes, with the forearms, lats, upper traps, lower abs, and quads assisting.
- HamstringsPrimary
- Lower BackPrimary
- GlutesPrimary
- ForearmsSupport
- LatsSupport
- Upper TrapsSupport
- Lower AbsSupport
- QuadsSupport
- Mid TrapsMinor
- ObliquesMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the barbell staggered stance deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.