Barbell Deadlift

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Barbell

Body part

Upper legs

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every barbell exercise.