Trap Bar Split Stance RDL

Muscles worked

Setup

1. Step into the center of the trap bar and place your working foot flat on the floor.
2. Step the non-working foot back about 12 inches, resting only on the ball of the foot like a kickstand.
3. Distribute approximately 80-90% of your weight onto the front leg.
4. Grip the handles in the center with a neutral grip and stand tall to reach the starting position.

How to do it

1. Inhale and initiate the movement by pushing your hips straight back, keeping a slight, fixed bend in the front knee.
2. Lower the bar until you feel a deep stretch in the front hamstring, ensuring your spine remains neutral and the bar stays centered.
3. Exhale and drive through the front heel to hinge forward, returning to a full upright position.
4. Maintain a controlled tempo, taking 3 seconds to lower the weight and 1 second to return to the top.

Form checklist

• Keep the back flat and core braced throughout the entire range of motion.
• Ensure the back foot is only used for balance and does not take significant weight.
• Keep the chin tucked to maintain a neutral neck alignment.
• Stop the descent once your hips stop moving backward to prevent lower back rounding.

Pro tips

• Think about 'pushing the wall away' with your glutes to maximize the eccentric stretch on the hamstrings.
• Maintain a 'proud chest' to keep the lats engaged and prevent the trap bar from drifting forward.

Make it harder

• Elevate the front foot on a small weight plate to create a deficit and increase the range of motion.
• Add a 2-second pause at the bottom of the movement to increase time under tension and eliminate momentum.

Frequently asked

What muscles does the trap bar split stance rdl work?

The trap bar split stance rdl primarily targets the calves, glutes, and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the trap bar split stance rdl?

The trap bar split stance rdl uses trap bar and weight plate.

Is the trap bar split stance rdl good for beginners?

The trap bar split stance rdl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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