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Upper Legs Exercise · Barbell

Barbell Deadlift exercise animation

Barbell Deadlift

Category
Upper Legs
Equipment
Barbell
Target
Glutes

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.

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.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Barbell Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

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Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Deadlift work?
The Barbell Deadlift primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Barbell Deadlift?
The Barbell Deadlift is done with a barbell.
What's a good alternative to the Barbell Deadlift?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.