Strength

Staggered Stance Barbell Romanian Deadlift

The Staggered Stance Barbell Romanian Deadlift is an effective full-body exercise. Focused on strengthening lower body, core, and improving balance, it targets hamstrings, glutes, and torso with a uniquely staggered stance.
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Staggered Stance Barbell Romanian Deadlift instructions
Step-by-step instructions
1
Step up to a barbell and grasp it with an overhand grip. Make sure your hands are a bit wider than shoulder width apart.
2
Split your stance so one foot is farther forward than the other, roughly at half the distance of a normal stride.
3
Keeping your back flat, hinge at the hips and lower the barbell towards your forward foot.
4
Once you feel a stretch in the hamstring of your forward foot, push your hips forward to stand back up.
5
Switch foot positions and repeat the movement to complete your desired number of reps on both sides.
Step up to a barbell and grasp it with an overhand grip. Make sure your hands are a bit wider than shoulder width apart.
Split your stance so one foot is farther forward than the other, roughly at half the distance of a normal stride.
Keeping your back flat, hinge at the hips and lower the barbell towards your forward foot.
Once you feel a stretch in the hamstring of your forward foot, push your hips forward to stand back up.
Switch foot positions and repeat the movement to complete your desired number of reps on both sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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