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

1. Stand with feet hip width apart and the bar over your midfoot, close to your shins.
2. Hinge at the hips, bend your knees, and grip the bar just outside your legs.
3. Flatten your back, brace your core, and pull your chest up without lifting the bar yet.
4. Push the floor away with your legs and stand tall, keeping the bar against your thighs.
5. Lock out by squeezing your glutes, but do not lean back.
6. 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.

Back to all exercise guides

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.