Deadlifts may not be an exercise you do regularly (or ever), but including them in your weekly workout program can benefit you significantly. This is because deadlifts generally engage numerous muscle groups simultaneously, helping you get stronger and fitter in less time—and who doesn’t want that?

Deadlifts are a functional workout, strengthening the muscles needed to execute daily chores such as stooping to pick up groceries or lifting your children. 

The Benefits of Deadlifts Work

What Do Deadlifts Work? Two words: harm avoidance. “If you can’t properly deadlift, you’re more likely to pull a muscle or strain your back when picking something up,” Shaw explains. He says that knowing how to deadlift, especially as you get older, might mean the difference between preserving your independence and losing it.


Regarding the mechanics of joint movements, the deadlift has three basic components.

They are as follows:

  • Begin the lift by bending your knees.
  • Hip extension, straightening out, and last top lockout
  • Shoulder extension to pull the arms rearward to the apex of the action

The first two joint movements are the most important: knee extension and hip extension. The deadlift is predominantly a lower-body workout, with the leg muscles driving most of the movement. However, multiple muscle deca durabolin groups are affected, including those in the back.



These are the largest back muscles. The latissimus dorsi (lats) are two big, triangle-shaped muscles that stabilize the spine. The lats keep the upper back in a neutral position and the bar tight during the pull.

Although deadlifting with a rounded upper back is okay, too much rounding might pose problems, especially when locking out. The lats keep the upper back in a neutral (or straighter) position, preventing the shoulders from sliding forward.


This broad, triangular muscle runs from the base of the skull to the middle of the back. It is in charge of stabilizing and moving the shoulder blades.

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The traps must handle enormous amounts of weight in the deadlift through an isometric contraction. It distributes force from the lower back to the shoulders.


The erector spinae are a group of muscles that go down the spine from the base of the skull to the pelvis. They aid in the extension and rotation of the spine, which are necessary for optimal posture. In addition, they stabilize the spine and keep it locked in place throughout the deadlift.


Hip flexors are muscles that run from the hip bone to the thigh bone. They are required for flexing the hip joint, which is necessary for the hinge movement at the center of the deadlift.

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The glutes, also known as gluteal muscles, are big muscles in the buttocks. They are critical for hip extension, abduction, and external rotation. A crucial component of the deadlift.


The hamstrings are a trio of muscles on the back of the thigh. They are in charge of knee flexion (knee bending) and hip extension. During the lockout, the hamstrings assist the glutes in hip extension. The hamstrings are more engaged as the knees straighten to bring the hips to the bar.


The gastrocnemius, often known as the calf muscle, is found on the back of the lower leg. Its primary function is plantarflexion, or pointing the foot downward. However, it contributes to knee flexion by shortening when you bend your knees during the deadlift.

Deadlift Variations to Try 

What Do Deadlifts Work variations target somewhat different muscular areas. Switching up your workouts frequently is critical to keeping your muscles engaged and avoiding hitting a plateau. Try incorporating these into your strength workout and changing it up frequently.

Sumo Deadlift 

  • This version is suitable for beginners since it lets you control the weight throughout the exercise. 
  • With your feet pointed outward, place them slightly wider than a conventional deadlift.
  • As you grab the bar, keep your back straight. Remember to keep your hands on the inside of your legs for the workout.
  • Pull the bar slightly and press your legs through the floor.
  • Take a deep inhale and raise your body via your legs.
  • Keep your chest back and avoid letting it sink forward. Then, keep pressing through your heels and squeezing your glutes for at least two seconds. 
  • Slowly lower yourself back down, maintaining control and engaging your muscles. 

Romanian Deadlift (Use barbell or dumbbells) 

  • Place your feet hip-width apart. 
  • Hinge at the hips and sink back into your heels and glutes, keeping your spine long and your chest raised high. 
  • Grip the bar or dumbbells with a comfortable grip for you. 
  • As you lift the weight off the floor, push your feet into the floor, straighten your legs, and lift your chest. 
  • Consider moving your knees and hips forward as you stand. Maintain a straight and tall spine, with your shoulders relaxed and away from your ears.
  • Push your hips back and start lowering your weight back to the floor. Maintain a small bend in your knees.
  • As you return the weight to the floor, it should graze your shins. Maintain a straight spine and repeat for the desired number of reps. As you move down, try not to let go of the weight.


The deadlift is a complex exercise that stimulates many muscle groups simultaneously, making it one of the most effective exercises for increasing strength and muscle gain. While the primary targets are the glutes, hamstrings, and erector spine, the exercise also works the quads, core, and upper back muscles. 



Deadlifts are excellent for increasing general strength and power, particularly in the legs, glutes, and back. They can also help with injury prevention by improving posture and grip strength.


Both. Deadlifts engage the entire posterior chain, encompassing leg and back muscles ranging from the hamstrings to the lats. They also work the anterior chain, which includes the quads and core. In general, they are a fantastic compound workout for increasing general strength.


Deadlifts activate several muscle groups, but the glutes, hamstrings, and lower back muscles are the most taxed.


Yes, deadlifts aid in developing muscles in the legs, glutes, and back. In addition, they serve as a solid foundation for your physique, preventing muscular imbalances and improving the rest of your lifts.