Deadlift
Quick answer
The Deadlift mainly works the lower back, hamstrings and glutes, with help from the traps, forearms and quadriceps. Compound movement that strengthens the whole posterior chain: lower back, glutes, and hamstrings. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand with feet hip-width apart, the bar over the middle of your feet.
- Bend your hips and knees to grip the bar just outside your legs, back flat and chest up.
- Brace hard, then push the floor away with your legs, keeping the bar close to your shins and thighs.
- Finish standing tall by squeezing your glutes, without leaning your torso back.
- Lower by pushing your hips back first, keeping the bar close to your body throughout.
Muscles worked
MainSecondary
- Lower Back
- Glutes
- Hamstrings
- Traps
- Quadriceps
- Forearms
Common mistakes
- Never round your lower back, especially off the floor.
- Don't pull with your arms: they stay straight like hooks.
- Increase the load gradually and stop the set as soon as your form breaks down.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Deadlift work?
Mainly the lower back, hamstrings and glutes. It also works the traps, forearms and quadriceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Deadlift good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
