Upper Legs Exercise · Barbell

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Barbell Deadlift

Pick something heavy off the floor and stand up with it — that's the deadlift stripped to its core, and it's arguably the purest test of total-body strength in the gym. It hits the glutes and hamstrings hardest but also demands serious grip, upper-back, and core stability just to hold the position. Because the loads get heavy fast, spinal position matters more here than in almost any other lift.

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Also known as: Conventional Deadlift, Barbell Deadlift, Standard Deadlift

Category

Upper Legs

Equipment

Barbell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Deadlift

1. Set your feet shoulder-width apart with the bar positioned on the floor in front of you.
2. Bend your knees and hinge forward at the hips to lower your torso, then take an overhand grip on the bar with hands slightly wider than shoulder width.
3. With your back flat and chest lifted, push through your heels to raise the bar off the floor by extending your hips and knees together.
4. Finish standing tall, squeezing your glutes and bracing your core at the top.
5. Reverse the motion to set the bar back on the floor, bending at the hips and knees while keeping your back flat.
6. Execute the desired number of reps with smooth cadence and consistent focus on the glutes.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Deadlift mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

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Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Cable Deadlift Cable · Glutes Dumbbell Deadlift Dumbbell · Glutes

Featured in Curated Workouts

Train the Barbell Deadlift with structured progression in these complete workout routines:

Level 3 · Advanced 60 Min · ~480 kcal

Pull Day: Deadlift, Barbell Rows & Biceps

6 Days/Wk · 12 Wks · 60 Min · ~480 kcal

Comprehensive posterior chain and back density workout for a thick, wide V-taper.

Barbell & Dumbbells Straight Sets LatsUpper BackErector Spinae

+1

5 Movements

5 Exercises · 3 - 5 Sets per Exercise Start Workout →

Level 2 · Intermediate 50 Min · ~430 kcal

Classic 5x5 Strength Foundation Routine

3 Days/Wk · 12 Wks · 50 Min · ~430 kcal

Time-tested linear progression system for maximum raw strength on compound lifts.

Barbell Straight Sets (5x5) QuadsPectoralsUpper Back

3 Movements

3 Exercises · 5 Sets x 5 Reps Start Workout →

FAQ

What muscles does the Barbell Deadlift work?

The Barbell Deadlift mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Deadlift?

You do the Barbell Deadlift with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Deadlift?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Deadlift?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Deadlift?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.