Quick Answer
Atlas Stone Lift is a advanced strongman exercise that targets your lower back and glutes. It uses a other. Stand straddling Atlas stone, feet shoulder-width.
Video Tutorial
How to Perform the Atlas Stone Lift
- 1
Stand straddling Atlas stone, feet shoulder-width.
- 2
Squat down, wrap arms around stone, fingers underneath.
- 3
Keep back straight, chest up.
- 4
Drive through heels, lifting stone off ground, pull into torso.
- 5
As stone passes knees, sit back slightly, lap the stone onto thighs.
- 6
Readjust grip, hugging stone high on chest.
- 7
Explosively extend hips and knees, lean back slightly.
- 8
Load stone onto platform or over bar.
- 9
Requires tacky/protective gear.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Atlas Stone Lift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Atlas Stone Trainer Lift
Lower Back, Glutes • Other
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Band-Resisted Deadlift
Lower Back, Glutes, Hamstrings • Barbell
Chain-Loaded Deadlift
Lower Back, Glutes, Hamstrings • Barbell
Deficit Deadlift
Lower Back, Glutes, Hamstrings • Barbell
Reverse Band Deadlift
Lower Back, Glutes, Hamstrings • Barbell
Frequently Asked Questions
What muscles does the Atlas Stone Lift work?
The Atlas Stone Lift primarily works your lower back and glutes. Secondary muscles include the abdominals, adductors, biceps, calves, forearms, hamstrings, middle back, quadriceps and traps.
What equipment do I need for the Atlas Stone Lift?
The Atlas Stone Lift needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Atlas Stone Lift suitable for beginners?
The Atlas Stone Lift is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Atlas Stone Lift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Atlas Stone Lift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.