Deadlift: How to Do It, Muscles Worked

Step by step

Stand with the bar over midfoot, grip it, chest up.
Brace your core and push the floor away.
Stand tall, hips and knees locking together.

What you should feel

Your glutes, hamstrings and back working together; your lower back should not feel sharp or rounded.

Common mistake

Yanking the bar with a rounded back; pull the slack out and keep the bar close.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Glutes Hamstrings Lower back

Helps

Quads Upper back Forearms Lats

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell hip thrustGlutes

Glute bridgeGlutes

Single-leg glute bridgeGlutes

Cable pull-throughGlutes, Hamstrings

Reverse hyperextensionGlutes, Hamstrings

Banded hip liftGlutes

Questions

What muscles does the deadlift work?

Deadlift mainly works your glutes, hamstrings, and lower back. It also helps your quads, upper back, forearms, and lats.

Can I do the deadlift at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell hip thrust, glute bridge, and single-leg glute bridge.

How many sets and reps of the deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your glutes

Deadlift