Barbell Frog Stance Deadlift
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell frog stance deadlift is a hip-dominant strength lift that loads the hips hard from a wide, toes-out "frog" stance with the knees pushed out and the hips set low. By opening the stance and driving the knees wide, it builds the glutes, hip adductors (inner thighs), and hamstrings while teaching you to extend the hips powerfully against a loaded barbell.
Barbell Frog Stance Deadlift: So führst du sie aus
- 1Load the barbell on the floor and set up with a wide stance, your feet noticeably wider than shoulder-width and your toes turned out roughly 30–45°.
- 2Push your knees out in line with your toes, sit your hips low, and reach down to grip the bar just inside your knees with hands about shoulder-width apart.
- 3Take a deep breath into your belly, brace your core hard, and pull your chest up so your back is flat and your spine stays neutral.
- 4Drive through your whole foot and push the floor away, keeping the bar close to your shins as it rises.
- 5Extend your hips and knees together, squeezing your glutes to stand fully upright with the bar against your hips.
- 6Lock out tall without leaning back, keeping your knees pushed out and your ribs stacked over your hips.
- 7Lower the bar under control by hinging your hips back first, then bending your knees to guide it down the same path.
- 8Set the bar back on the floor, reset your brace and stance, and repeat for your target reps.
Technik-Tipps
- Keep your knees tracking out over your toes throughout the lift so the wide stance loads the glutes and inner thighs as intended.
- Brace your core before every rep and keep a neutral spine — think "flat back," never rounding or overarching under load.
- Drive your hips forward to finish the rep rather than yanking with your lower back; the glutes should do the lockout.
- Keep the bar tracking close to your body the whole way up and down to keep the load over your hips.
- On heavy sets, lift inside a power rack with the pins set or have a spotter nearby, and use lifting chalk or a mixed grip if the bar slips.
Häufige Fehler
- Letting the knees cave inward instead of pushing them out, which collapses the stance and takes tension off the glutes and adductors while stressing the knees.
- Rounding the lower back to reach the bar, which removes a neutral, braced spine and sharply raises the risk of a back injury under load.
- Hyperextending and leaning back at lockout, which loads the spine instead of finishing the rep with the hips and glutes.
- Letting the bar drift forward away from the shins, which lengthens the lever on your lower back and makes the lift harder and less safe.
- Jerking the bar off the floor without bracing first, which spikes spinal load and breaks your flat-back position.
Häufig gestellte Fragen
What muscles does the barbell frog stance deadlift work?
It is a hip-dominant lift that trains the hips — the glutes, the hip adductors (inner thighs), and the hamstrings — as you extend your hips against the barbell. The wide, toes-out stance emphasizes the glutes and adductors more than a conventional stance.
How wide should my stance be?
Set your feet noticeably wider than shoulder-width with your toes turned out about 30–45°, then push your knees out to track over your toes. A wider stance lets you sit your hips lower and loads the glutes and inner thighs more.
Is the barbell frog stance deadlift good for beginners?
It can be once you can hinge with a flat, braced back, but it is a heavy free-weight lift. Start light, groove the wide stance and knees-out position, and add load only after your form is solid.
What's a good alternative to the frog stance deadlift?
A conventional barbell deadlift or a sumo deadlift train similar hip muscles; the sumo's wide stance is the closest match for emphasizing the glutes and adductors.
How many sets and reps should I do?
For strength, 3–5 sets of 3–6 reps with heavier load works well; for muscle, 3–4 sets of 6–10 reps. Keep your bracing and flat-back position on every rep and stop a set before form breaks down.
