Fitness has become pretty popular over the last several years. I consider it a great thing as it’s helping recruit more and more people to be healthier!
Now, when it comes to fitness, there are a lot of different exercises out there.
There are isolation exercises that target a single muscle. There are also compound exercises that use large muscle groups all over the body.
If you want to lift heavier weights and build more muscle, compound movements are the way to go.
That's not to say that isolation exercises don’t have their place. They do, but if we’re picking between the two, compound exercises get the crown.
Arguably, one of the best compound exercises known to man is the deadlift. If you're wondering why that is, it's because of just how many different muscles deadlifts recruit!
What muscles do deadlifts target? The answer is simple: nearly every muscle group in your body, making them one of the most effective exercises out there.
Deadlifts are truly an amazing exercise and can make you very strong. At the same time, deadlifts can be an intimidating exercise.
I’m sure you’ve seen a video at some point of someone lifting hundreds of pounds off the ground in a deadlift. It doesn’t look easy and can be a bit daunting at first.
You really need to have the proper form if you’re going to do them safely. Once you learn that part, though, you’ll be able to progress with no problem!
Don’t worry, I’ll cover how to do them safely in a bit. First, let's talk about the benefits deadlifts have to offer as well as all the muscles deadlifts work.
In This Article:
• What Muscles Are Worked By Deadlifts?
• Benefits of Deadlifts
• How to Properly (and Safely) Do a Deadlift
• How To Do a Deadlift
• Types and Variations of the Deadlift
• Deadlifts vs. Squats: Is One Better Than the Other?
• Adding Deadlifts To Your Training Program
What Muscles Are Worked By Deadlifts?
If you’ve ever wondered, “What muscles do deadlifts target?”, the answer is simple: nearly every muscle in your body. Deadlifts work several different muscle groups in the body. In fact, it’s one of the greatest full-body exercises there is.
The deadlift targets the following muscle groups:
Glutes
The main function of your glutes is to extend your hips. When you’re at the bottom of a deadlift, your hips are fully bent. As you stand up, you have to extend them, so your glutes get a ton of work here. If you are trying to work on the size and strength of your butt, don’t skip deadlifts!
Hamstrings and Quadriceps
The benefits of deadlifts extend to the hamstrings and quadriceps too. Your quads work to straighten your knees as you stand up. Your hamstrings work with your glutes to rotate your pelvis properly as you extend your hips. As you may be able to tell, deadlifts hit your lower body hard!
Core
Located near the spine, the erector spinae muscles get a ton of work keeping your spine from rounding forward. Your abdominals get a decent amount of work as well to keep everything stable. I wouldn’t call it an ab exercise, but your core muscles are certainly involved.
Upper and Lower Back
Deadlifts don't only work the legs and core but also engage muscles in the upper and lower back. For example, your lats will help to hold the bar against your body. This is important because it limits the amount of torque placed on your lower back. Your traps and rhomboids also help keep your shoulders stable throughout the exercise.
Forearms
This is a no-brainer, but your forearms get challenged plenty with deadlifts. Your forearm muscles are needed to hold the bar throughout the deadlift. As you start deadlifting heavier weights, your forearms will continue to get stronger.
So, what muscles do deadlifts work? Like I said … lots of them. If you’re looking for a full-body exercise, you can’t go wrong with deadlifts!
Benefits of Deadlifts
So, should you be doing deadlifts every week? If building real-world strength, muscle, and power is your goal, the answer is yes. While you don’t have to deadlift, there’s a reason it’s a staple in the best training programs.
Here are the top benefits of deadlifts and why they should be part of your routine:
1. Deadlifts Are the Ultimate Functional Exercise
Ever pick up a heavy box, a loaded grocery bag, or even your kid? Congratulations, you just did a real-world deadlift. This movement mimics everyday lifting patterns, making you stronger outside the gym.
By training this fundamental movement, you’ll reduce injury risk and make daily tasks easier. As you get older, keeping this strength will maintain independence and mobility.
2. Deadlifts Build Strength & Muscle
Deadlifts are one of the most effective compound exercises for total-body strength. This lift recruits your glutes, hamstrings, quads, back, lats, traps, core, and forearms—all in one movement.
Lifting heavier weights over time forces progressive overload, which is key to building muscle and strength. Since deadlifts involve multiple large muscle groups, they also ramp up metabolism and calorie burn. Consider this another bonus if fat loss is your goal.
3. Deadlifts May Help You Jump Higher
Here’s one you might not expect: deadlifts can improve explosive power. Since they strengthen your posterior chain (glutes, hamstrings, and lower back), they help generate more force. This is exactly what you need for jumping higher and sprinting faster.
In fact, research in the Journal of Strength and Conditioning Research found that a 10-week deadlift program improved vertical jump height and power output (1). If you want to be faster, more explosive, and more athletic, don’t skip deadlifts.
4. Deadlifts Improve Bone Density & Joint Health
Lifting heavy isn’t just for your muscles ... it benefits your bones and joints too. Deadlifts can stimulate bone growth, increasing bone density and reducing the risk of fractures as you age.
This makes them especially valuable for long-term health and injury prevention.
5. Deadlifts Build Grip Strength
Grip strength is a major performance factor in lifting, sports, and even everyday life. The act of holding onto a heavy bar challenges your forearms and hands, forcing them to adapt and get stronger.
How to Properly (and Safely) Do a Deadlift
When it comes to proper form in the deadlift, you need to pay attention to a few things.
1. Keep The Weight Close to Your Body
The bar should stay tight to your body—it should literally drag against your legs on the way up and down. That’s why you see lifters rocking long socks. Keeping the bar close reduces strain on your lower back and keeps the lift efficient.
Sure, you might get a few scrapes, but that’s a small price to pay for protecting your spine. If you want to avoid bloody shins, wear long socks or pants—or just be precise with your form.
2. Keep Your Back Straight
Letting your spine round under load is asking for trouble. Think of your spinal discs like a water balloon—if you squeeze one end, all the pressure shifts to the other side.
That’s what happens when you round your back, and over time, that stress can lead to bulging or herniated discs. Instead, engage your core, lock in a neutral spine, and keep your chest up.
A strong back is a safe back.
3. Extend Your Knees and Hips Together
One of the biggest mistakes in deadlifting is letting your knees lock out before your hips. This puts extra strain on your lower back and takes your quads out of the movement.
Instead, your hips and knees should extend together, keeping the movement smooth and powerful.
This allows you to engage more muscle groups, move heavier weight, and stay injury-free.
How To Do a Deadlift
Now let’s get into the steps to properly do a deadlift. Follow along closely and make sure to practice with a lighter weight until you get the form down!
All you'll need is a loaded barbell. Place it on the ground in front of you, and you're ready to go.
1. Get in Position
Start by walking up to the barbell with your feet spaced hip-width apart. Get close enough so your shins are no more than an inch from the barbell.
2. Grip the Bar
Squat down and grab the bar with both hands in an overhand grip slightly outside of your feet.
3. Set Your Starting Position
Pull up on the bar enough to pull yourself into a deeper squat without lifting the bar off the ground. Make sure your back is straight, your shoulders are pulled back, your chest is out, and your core is braced. This is the starting position.
4. Initiate the Lift
Begin by pressing your feet into the ground, pulling up on the bar, and squeezing your glutes. It should almost feel like you’re starting to lean back slightly as you pull the bar off the ground.
5. Drive Through the Lift
As your knees straighten, continue squeezing your glutes to push your hips forward at the same time.
6. Lockout at the Top
When you reach a standing position with the bar, squeeze your glutes hard for a second.
7. Lower with Control
Slowly lower the bar back to the starting position and repeat this for reps.
Types and Variations of the Deadlift
Something I haven’t mentioned yet is that there is more than one type of deadlift. The deadlift I’ve been describing so far is the conventional deadlift. This is what you could consider to be a "standard" deadlift.
There are several other variations, but the 2 most common are Romanian deadlifts and Sumo deadlifts. These variations all work the same muscles but differ in which muscles are emphasized.
Let's take a look at each of these variations and what makes them popular.
Romanian Deadlifts
The Romanian deadlift differs from conventional deadlifts both in range of motion and in muscle emphasis.
The conventional deadlift starts from the ground and ends on the ground, while the Romanian deadlift starts from a standing position and ends standing.
Another difference is the bend in your knees. In a Romanian deadlift, your knees have a soft, passive bend. The main focus is on hinging your hips. The conventional deadlift requires you to start with much more knee bend.
The minimal knee bend forces your hamstrings and glutes to do most of the work. Your quads get very little work here.
So, if you want an exercise to focus mostly on your hamstrings and glutes, the Romanian deadlift is a great choice!
Sumo Deadlifts
This variation requires a much wider stance, like a sumo wrestler. Your hands will have a more narrow grip on the bar as well.
With your feet wider, the bar doesn’t have to travel as far in each rep. Your hips don’t have to bend as much, and most of the work goes to your quads.
Your hamstrings and glutes are still involved but to a lesser extent. So, the main emphasis for the sumo deadlift goes to your quads.
Deadlifts vs. Squats: Is One Better Than the Other?
Both deadlifts and squats are powerhouse movements that deserve a place in your training, but which one is better? The truth is, it depends on your goals.
Which Builds More Strength and Muscle?
Both exercises recruit multiple muscle groups, but they emphasize different areas. Deadlifts hit your posterior chain hard. This includes your glutes, hamstrings, and lower back. At the same time, deadlifts demand a lot of core stability and grip strength.
Squats, on the other hand, primarily target the quads, glutes, and core, making them a top choice for overall leg development.
If you're looking for raw power and posterior chain strength, deadlifts are the way to go. If leg size and athletic performance are the focus, squats take the lead.
Which Is Better for Knee Pain?
If you struggle with knee pain, deadlifts can be a safer option. This is because they don’t place as much direct stress on the knee joint. That said, squatting with proper form can help minimize discomfort.
If squats bother your knees, consider modifications like box squats or using resistance bands. Over time, these variations can help reinforce proper movement patterns.
Which Is Better for Lower Back Pain?
Deadlifts, when done with proper form, actually strengthen the lower back and can help reduce back pain over time. However, if performed incorrectly or with excessive weight, they can aggravate lower back issues. Modifications like sumo deadlifts or rack pulls can be useful alternatives.
Squats may be easier on the lower back, especially if performed with a more upright torso (e.g., goblet squats or front squats). If you have a history of back pain, focus on core engagement and bracing properly before loading up either movement.
Which Is Better for Beginners?
Squats tend to be more beginner-friendly since the movement pattern is more natural. You can start with bodyweight squats, wall squats, or box squats before progressing to loaded variations. Deadlifts require more technical precision to execute safely. For that reason, beginners should start with lighter weight to work on hip-hinging mechanics. From there, they can gradually build up strength.
The Verdict: Deadlifts or Squats?
Both exercises have their place in a well-rounded program. If you want to maximize full-body strength and power, deadlifts should be a priority. If your goal is to build lower-body size and endurance, squats might be more beneficial. Ideally, incorporating both will give you the best results.
Focus on proper form, stay consistent, and adjust based on your individual needs and goals!
Adding Deadlifts To Your Training Program
What are deadlifts good for? As you've come to learn, a lot — but only when done properly.
Deadlifts can help you see great progress in your fitness journey. They can help you build muscle, lose body fat, and perform well in athletics.
Deadlifts can only do so much, though. There are a lot of other factors at play when it comes to reaching your goals and earning great results.
For one, you need an effective program to do alongside your deadlifts. A wide variety of exercises is always recommended to target every muscle. After all, you want to train your whole body, including the muscles that aren’t trained in the deadlift.
There’s a lot that goes into programming workouts. For instance, one program might put deadlifts on a leg day. Another might throw it into the workout, primarily training your back.
Some will just focus on the deadlift and throw in any exercises that help train those same muscles. It all depends on the focus of the program and what you’re looking to get out of it.
In order to see optimal results, you also have to take into account nutrition and recovery. Obviously, this complicates things even more.
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References:
(1) "Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices." Journal of Strength and Conditioning Research, vol. 29, no. 1, Jan. 2015, pp. 1-10.
