Hex Bar Deadlift
The hex bar deadlift is a compound lower body and back exercise that uses a hexagonal bar to allow a more neutral grip and upright torso angle compared to a conventional barbell deadlift. It targets the hamstrings and glutes while also engaging the lower back, traps, and core.
How to do it
- Step inside a hex bar with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the handles at your sides.
- Keep your back flat, chest up, and shoulders retracted.
- Drive through your heels to stand upright, extending your hips and knees simultaneously.
- Lower the bar back to the ground with control, keeping your back flat.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and upper back engaged.
- Hinge your hips backward before bending your knees.
- Grip the handles tightly and center yourself in the frame.
- Drive the floor away evenly through both heels.
- Stand tall at the top without leaning back.
Breathing: Inhale deeply into your belly to brace your core before you lift, hold through the hardest part of the ascent, and exhale steadily as you return the bar to the floor.
Common mistakes
- Rounding the lower back, which places unnecessary stress on the spine.
- Looking up too high, which strains the neck instead of keeping the spine neutral.
- Pulling with the arms instead of driving with the legs and hips.
- Starting with the hips too high, turning it into a stiff-legged lift.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, traps, core.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 seconds
Lose weight
3 sets × 10–12 reps, rest 60 seconds
Build muscle
3–4 sets × 6–8 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or shooting pain in your lower back, stop immediately and ease off.
- If you have a history of hip or back injuries, check with a qualified professional before loading heavy weights.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is the hex bar deadlift better for beginners than a straight bar?
Yes. The design allows you to stand inside the weight rather than around it, making it easier to keep a neutral spine and an upright torso.
Should I feel this in my lower back?
You may feel mild muscular work in your lower back as it supports your posture, but sharp pain or a dull ache means you should lower the weight and check your form.
How often can I do hex bar deadlifts?
Once or twice a week is plenty for most beginners to allow adequate recovery time for your legs and back.