FormTwin › Exercises › Deadlift

What muscles does the Deadlift work?

The deadlift is the most complete posterior-chain builder there is — one lift that trains nearly everything from your traps to your calves.

Primary muscles worked

Secondary muscles worked

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How to do the Deadlift

  1. Stand with mid-foot under the bar, feet hip-width apart.
  2. Hinge at the hips and grip the bar just outside your knees.
  3. Take the slack out of the bar, brace your core, and flatten your back.
  4. Drive through the floor, keeping the bar close to your legs.
  5. Lock out by squeezing your glutes — don't lean back.
  6. Lower under control by pushing your hips back first.

Common mistakes

Variations

Romanian deadliftSumo deadliftTrap-bar deadlift

Frequently asked questions

Is the deadlift a back or leg exercise?

Both. The deadlift is a hip-hinge that's driven primarily by the glutes and hamstrings (legs), while the erector spinae, lats and traps work hard to keep the spine rigid — which is why it's often felt in the back.

Do deadlifts work your abs?

Yes. Your abs and obliques brace isometrically to keep your torso stable under load, so heavy deadlifts are a strong core exercise even though nothing visibly moves.

Why do my forearms get tired during deadlifts?

Your forearm flexors grip the bar for the entire set. Grip is usually the first thing to fail on heavy deadlifts — mixed grip or straps help you train the target muscles longer.

Related exercises

Back SquatBench PressPull-UpPush-UpOverhead Press

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.