Medium Stance Deadlift

Beginner Level of Difficulty

The medium stance deadlift is a modified version of the sumo deadlift. The medium stance deadlift is similar to the width of a back squat and is recommended for taller people or those at risk of low back injury.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Barbell


A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Exercise Instructions

medium stance deadlift - step 1

Step 1

Start in a squat stance with your feet approx shoulder width apart and your toes turned out. Push into your hips while reaching for the bar and make sure your knees track over your middle toes.

medium stance deadlift - step 2

Step 2

Keep your back flat and your chest proud as you pull the bar off the floor and stand up tall.

medium stance deadlift - step 3

Step 3

Lower the bar back down to the floor while maintaining tension in your body and control of the bar.