Deadlift: how to do it
Main muscles: Erector spinae (lower back), Gluteus maximus, Hamstrings, Semitendinosus. Helpers: Upper traps, Forearm flexors, Brachioradialis. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Barbell
Reps
6–10
Rest
150 s
Muscle group
Back
How to do it
- Bar over the middle of the foot, grip at shoulder width, hips higher than the knees.
- Back flat, chest open, shoulders slightly ahead of the bar.
- Break the bar off the floor with the legs and keep it against the shins; at the top stand up with the hips, not the lower back.
Common mistakes
Rounded back, leaning back at the top, letting the bar drift away from the legs.
Muscles worked
primary·secondary
- Primary
- Erector spinae (lower back), Gluteus maximus, Hamstrings, Semitendinosus
- Secondary
- Upper traps, Forearm flexors, Brachioradialis
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Strength 5×5, 3 days1 × 5
Alternatives: similar exercises
Romanian deadlift
Barbell · Hamstrings, Semitendinosus, Gluteus maximus
Good morning
Barbell · Hamstrings, Erector spinae (lower back), Gluteus maximus
Sumo deadlift
Barbell · Gluteus maximus, Rectus femoris, Hip adductors (inner thigh), Erector spinae (lower back)
Back extension
Bench · Erector spinae (lower back)
Lying leg curl
Machine · Hamstrings, Semitendinosus
Seated leg curl
Machine · Hamstrings, Semitendinosus
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500