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Exercise 0032 · REF ila4NZS

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. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
  2. Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
  4. As you stand up straight, squeeze your glutes and keep your core engaged.
  5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
  6. Repeat for the desired number of repetitions.

Muscles Worked

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

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads 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 Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

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.