# How to Do Deadlift

Learn how to do the Deadlift with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Barbell

## Muscles worked

back, glutes, hamstrings, forearms

## How to do it: step by step

- Stand with feet hip width apart and the bar over your midfoot, close to your shins.
- Hinge at the hips, bend your knees, and grip the bar just outside your legs.
- Flatten your back, brace your core, and pull your chest up without lifting the bar yet.
- Push the floor away with your legs and stand tall, keeping the bar against your thighs.
- Lock out by squeezing your glutes, but do not lean back.
- Reverse the motion by pushing your hips back and lowering the bar along your legs.

## Tips

- Start light and learn the hip hinge with a dowel or empty bar before adding weight.
- Keep the bar over your midfoot the whole rep; if it drifts forward, reset.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Deadlift work?

The Deadlift mainly works the back, glutes, hamstrings, forearms.

### How many reps of the Deadlift should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Deadlift good for beginners?

It can be. The Deadlift is an intermediate move, so learn the basic version first and build up gradually.