Lower body hinge

Deadlift

Learn how to deadlift safely, understand the muscles worked, avoid common mistakes, and use deadlifts in a strength training program.

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Deadlift overview

The deadlift is a heavy hip hinge that trains posterior chain strength. It teaches you to brace, push through the floor, and move load with coordinated hips, legs, and back.

Muscles worked

Primary muscles

  • Glutes
  • Hamstrings
  • Back

Secondary muscles

  • Core
  • Forearms
  • Traps

How to do the Deadlift

  1. 1

    Stand with the bar over midfoot and feet about hip width.

  2. 2

    Hinge down, grip the bar, and bring your shins close to it.

  3. 3

    Brace your core, set your back, and pull the slack out of the bar.

  4. 4

    Push the floor away and stand tall with the bar close to your body.

  5. 5

    Lower the bar under control by hinging at the hips.

Benefits

  • Builds posterior chain and grip strength.
  • Develops full-body bracing and force production.
  • Carries over to athletic movement and general strength.

Common mistakes

  • Rounding the lower back under load.
  • Letting the bar drift away from the body.
  • Jerking the bar off the floor without tension.
  • Turning the lift into a squat by dropping the hips too low.

Alternatives

Romanian DeadliftTrap Bar DeadliftHip Thrust

How NoxaFit uses this exercise in workout plans

NoxaFit can place the Deadlift into programs based on your goal, equipment, experience level, recovery, and weekly schedule. The app can also suggest alternatives when your gym setup changes or when a movement does not feel right.

Keep learning with the NoxaFit blog, try the BMI calculator, or follow the 4 day upper lower workout program.

Exercise FAQ

Deadlift questions.

What muscles does the Deadlift work?
The Deadlift primarily trains the glutes, hamstrings, and back, with support from related stabilizing and assisting muscles depending on your setup and technique.
Is the Deadlift good for beginners?
The Deadlift can work for beginners when the load, range of motion, and setup are appropriate. Start light, practice control, and progress only when your form is consistent.
How often should I do the Deadlift?
Most lifters can train the Deadlift or a close variation one to two times per week as part of a balanced program with enough recovery.
What equipment do I need for the Deadlift?
The Deadlift typically uses a barbell and plates. If that equipment is not available, choose a similar movement pattern from the alternatives section.