Upper Legs Exercise · Trap Bar

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Trap Bar Deadlift

The trap bar changes the load path so it's centered around your body rather than in front of it, which lets most lifters use a more upright torso and squat-like pattern than a conventional deadlift allows. That shift takes some strain off the lower back while still working the same posterior chain hard. It's often the first deadlift variation coaches introduce to beginners for exactly that reason.

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Also known as: Hex Bar Deadlift, Neutral Grip Deadlift

Category

Upper Legs

Equipment

Trap Bar

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Trap Bar Deadlift

1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Trap Bar Deadlift mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have trap bar? These target the same glutes with different equipment.

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Barbell Deadlift Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Trap Bar Deadlift work?

The Trap Bar Deadlift mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Trap Bar Deadlift?

You do the Trap Bar Deadlift with a trap bar. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Trap Bar Deadlift?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Trap Bar Deadlift?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Trap Bar Deadlift?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.