What Muscles Do Deadlifts Work? A Complete Guide

What muscles do deadlifts actually work? The short answer is many, and in this article, we will learn about every single one of them.

Close-up of a weightlifter applying chalk to hands before performing a deadlift

Victor Rossine

March 21, 2025

4 min read

If you’re starting out in the weightlifting world, you’ve probably heard of the mighty deadlift — one of the most famous and efficient compound exercises available out there.

But what muscles do deadlifts actually work? The short answer is many, and in this article, we will learn about every single one of them. Whether you're looking to build strength or improve your athletic performance, the deadlift can be an awesome tool to achieve your goals. Keep reading to learn everything you need to know to master this exercise!

Man and woman performing a deadlift exercise in a gym

What Is The Deadlift?

Let’s start with the basics. The deadlift is a simple exercise consisting of lifting a barbell loaded with heavy weights until about groin height. It requires really strict form because of the heavy loads but it also is amazing for increasing overall body strength, making it a staple in a ton of workout routines and a good metric for how well your fitness journey is going;

Now let’s get into what muscles are worked during a deadlift session.

Primary Muscles Worked in Deadlifts

1. Glutes

Say goodbye to your pancake butt! The deadlift is a killer exercise for your gluteus maximus, since as you drive your hips forward to lift the weight, your glutes contract to complete the movement.

Anatomical diagram of the gluteal muscles

2. Hamstrings

The hamstrings, located on the back of your thighs, are the ones responsible for hip extension. They are a key muscle during the deadlift execution since they play a pivotal role in driving the bar upwards and controlling the descent.

Anatomical diagram of the hamstring muscles

3. Quadriceps

Although deadlifts are more of a posterior-chain exercise, the quadriceps also contribute during this exercise’s execution, especially during the initial lift-off from the ground. Your quads are the ones that extend the knees as you rise to a standing position.

Anatomical diagram of the quadriceps muscles

4. Lower Back (Erector Spinae)

The erector spinae is a group of muscles that run alongside your spine responsible for supporting it, especially the lumbar region. They help keep a neutral spine position during the deadlift and strengthening them helps with quality of life, better posture, and reduced risk of injury.

Anatomical diagram of the erector spinae muscles

Secondary Muscles Worked in Deadlifts

5. Core (Abdominals and Obliques)

Your core muscles are engaged throughout the movement to ensure everything in the upper body stays in place during the exercise’s execution, especially your spine. A strong core is essential for overall lifting performance and reduces the stress on the lower back.

Anatomical illustration of core muscles, highlighting obliques, abdominals, and lower back

6. Traps and Upper Back

All the way up your back, the trapezius and other upper back muscles like the rhomboids help you maintain the bar stable and close to your body.

Anatomical diagram of the trapezius muscle, highlighting the upper, middle, and lower trapezius

7. Forearms and Grip Strength

One of the most basic challenges of these free weight exercises such as the deadlift and the RDL is grip strength. Your forearm muscles work hard to maintain a secure grip, which translates to better performance in other exercises and daily activities.

Anatomical diagram illustrating pronation and supination of the forearm

How to Perform a Deadlift

Set Up: Stand with your feet hip-width apart, the barbell over the middle of your feet.
Grip the Bar: Bend at the hips and knees, gripping the bar slightly outside shoulder-width.
Engage Your Core: Keep your back straight and chest up.
Lift the Bar: Push up through your heels, extending your hips and knees until standing upright.
Lower the Bar: Reverse the motion by hinging at the hips and lowering the bar with control.

Pro Tips

Maintain a Neutral Spine: Rounding your spine while doing the exercise is a surefire way to get injured. Keep that back straight!
Engage Your Core: Every time you’re about to do the deadlift, brace your core as if you’re about to get punched in the stomach.
Use Proper Footwear: Flat shoes or barefoot lifting (if your gym allows it) are awesome for improving balance and force transfer.
Control the Descent: Don’t just drop the weight, lowering it with control maximizes muscle engagement and safety.

Athletic man performing a deadlift in a gym

Why Deadlifts Should Be Part of Your Routine

Full-Body Strength: The sheer amount of muscles recruited by the deadlift makes it one of the best exercises for total-body strength development.
Improved Posture and Stability: Strengthening the posterior chain helps prevent imbalances and improves posture.
Enhanced Athletic Performance: Deadlifts build power and explosiveness, which are beneficial for various sports such as basketball, volleyball, football, etc.

The Takeaway

There you have it! The deadlift and all the muscles it works. Unless you have some serious back problems, it’s hard not to recommend this exercise — it’s simple and extremely effective.

Remember to start slow: focus on form and gradually increase weight, that’s the key to achieve any goal in your fitness journey.

Ready to conquer the body of a Greek god? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.