Barbell Deadlift

The ultimate compound movement for the posterior chain. It builds total-body strength, targeting the glutes, hamstrings, and lower back.

Exercise Details

Level: Beginner
Body Area: lower
Type: hinge
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Stand with feet hip-width apart, shins close to the bar. Hinge at the hips and grip the bar. Keep your back flat and chest up.

Instructions

1. Drive through your feet to stand up, keeping the bar close to your body.
2. Extend your hips and knees simultaneously.
3. Squeeze your glutes at the top.
4. Lower the bar by hinging back down with control.
5. Maintain a neutral spine.

Common Mistakes

1. Rounding the lumbar spine.
2. Pulling with the arms.
3. Hyperextending the back at the top.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Toe Touch Sit

Beginner / Bodyweight-only / Hamstrings / isolation

A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Sumo Deadlift High Pull

Intermediate / Barbell / Hamstrings / pull

An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.