The Best Deadlift Muscles Worked

Deadlifts, the king of compound exercises, are renowned for their ability to target multiple muscle groups in one powerful movement. The Best Deadlift Muscles Worked from your legs to your back, and even your grip strength, the deadlift is a true test of full-body power and resilience. In this article, we delve into the fascinating world of deadlifts and explore the key muscles that come alive during this intense exercise.

Whether you’re a seasoned lifter or just starting out on your fitness journey, understanding the best deadlift muscles worked can take your training to new heights and help you achieve unparalleled gains in strength and physique. So grab your weightlifting belt and chalk up those hands – it’s time to uncover the secrets behind the ultimate muscle-building lift!

The Barbell Deadlift

The barbell deadlift is often hailed as the king of all exercises, and for good reason. It’s not just a test of strength, but a display of sheer power and control. The movement engages multiple muscle groups simultaneously, making it one of the most efficient compound exercises out there.

One interesting aspect of the barbell deadlift is its ability to expose any weaknesses in your body. From grip strength to core stability, the deadlift demands full-body coordination like no other exercise. What makes it even more intriguing is the mental aspect – approaching that heavy bar on the ground can be intimidating, testing your resolve and pushing you to your limits.

It’s a complex movement that requires attention to detail and an understanding of how each part of the body contributes to the lift. Embracing this challenge can lead to transformative results both physically and mentally, setting you up for success in other areas of fitness and life.

Rundown of Deadlift Muscles Worked

The deadlift is an exercise that can really help you build muscle and build strength, targeting a number of muscle groups. At first glance, it might seem that deadlifts mainly work the hips or possibly the back. However, deadlifts actually work a lot more of your body.

Is it possible that the “King of Exercise” (the squat) has a competitor?

The main muscles activated deadlifts are:

• Glutes
• Back extensors & lats
• Hamstrings
• Core
• Trapezius
• Adductors & knee extensors
• Forearm flexors

Let’s explore each of these in detail!

Glutes

Glutes, or gluteal muscles, are the muscles of your butt, including the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is actually the largest and one of the strongest muscles in your body. Glutes have the function of extension, abduction, and rotation of your hip. These muscles are activated when you’re finishing the lift, getting the bar from just over your knees to lockout.

Back Extensors & Lats

Back extensors are the muscles on the back of the spine. These muscles allow you to stand and lift objects. Naturally, you activate them during the deadlift when raising your torso from the more angled and horizontal position, upright to a lockout position. This specifically works the erector spinae muscle group, including the iliocostalis, longissimus, and spinalis.

Another major area of the back worked when deadlifting are the latissimus dorsi muscles or lats. This is a pair of flat muscles located in your lower posterior thorax. These muscles are responsible for producing movements of the shoulder joint.

Hamstrings

Hamstrings are located on the backs of the thighs. This group of muscles is made out of three muscles: the semitendinosus, semimembranosus, and the bicep femoris. They are essential for many leg movements, including walking and squatting. Hamstrings have the function of bending the knee joint, as well as extending and rotating the hip joint.

Core

The core represents a number of muscles, including:

• rectus abdominis
• internal and external obliques
• transversus abdominis
• erector spinae 
• multifidus
• quadratus lumborum
• diaphragm
• pelvic floor muscles

The function of this muscle group in the deadlift is to stabilize your spine and abdomen. In other words, core muscles are the ones that keep you upright while lifting something heavy. Think about trying to lift some heavy weights without bracing…that’s the difference between having a strong, engaged core during a deadlift and…not!

Trapezius

The trapezius, or traps is a large muscle on your upper back that looks like a trapezoid. This is one of the broadest muscles in the upper back and trunk. Its function is stabilizing and moving shoulder blades. The traps are activated when you pull your shoulder blades back and together in the final stage of the deadlift.

Adductors & Knee Extensors

The adductors are the muscles in your hip that bring your thighs together. This group includes:

• Adductor brevis
• Adductor longus
• Adductor magnus
• Adductor minimus
• Pectineus
• Gracilis
• Obturator externus

The function of these muscles is to flex and extend the hip. During the deadlift, these muscles work together with knee extensor muscles(quads) which include:

• Vastus medialis
• Vastus lateralis
• Vastus intermedius
• Rectus femoris

During a deadlift, the adductors and knee extensors contract against the bar’s weight, pulling the legs into a straight and upright position.

Forearm Flexors

Forearm flexors are the anterior compartment of the forearm, which includes:

• flexor carpi radialis
• palmaris longus
• flexor carpi ulnaris
• pronator teres
• flexor digitorum superficialis
• flexor digitorum profundus
• flexor pollicis longus
• pronator quadratus

The function of these muscles is to flex and extend the hand. By lifting the barbell, you activate your forearm flexors and strengthen your grip.

In some cases, you’ll definitely notice if your forearm flexors are weak, relative to the rest of the muscles used during the deadlift. 

Why?

Because your grip can give out before anything else!

Variation Deadlift Muscles Worked

Certain deadlift variations can shift the focus of the muscle group worked. This allows other muscle groups to get more of the “priority” treatment while still working many of the same muscles as the traditional barbell deadlift.

Sumo Deadlift

Ahhh…the sumo deadlift…a deadlift variation beloved by competitive powerlifters everywhere! 

When you “sumo” there is a much greater emphasis on your leg muscles.  Your legs are much wider apart and the much more upright position shifts work from much of the back to much of the legs.

The sumo deadlift activates the quads, glutes, and traps primarily. However, the forearms, lower back, core, and lats get some work, as well.

Romanian Deadlift

The Romanian deadlift, (or “RDL”) largely focuses on working the hamstrings. The difference between this variation and a traditional barbell deadlift is that each traditional rep starts from the ground whereas RDL reps begin (and end) with the barbell just off the ground

RDLs primarily work the:

• Hamstrings
• Glutes
• Spinal erectors
• Lats

However, RDLs also activate the forearms, quads, upper back, and core.

Stiff Leg Deadlift

The stiff-leg deadlift is similar to the RDL and the two are oftentimes confused.

Like the traditional barbell deadlift, the stiff-leg deadlift starts from the ground. Like the RDL, the hips start from a higher position, putting greater emphasis on working the hamstrings. 

…and no; your legs don’t have to be completely straight on these!

Apart from hamstrings, this variation will also activate your spinal erectors, glutes, quads, lats, and calves. The secondary muscles worked are quads. forearms, upper back, and core.

Hex Bar Deadlift

The hex bar, or trap bar, is a piece of equipment that allows you to lift weight while keeping the stress off your lower back. Because the weight is closer to the  center of gravity, most lifters are able to hex bar deadlift more than they can traditional barbell deadlift. 

Hex bar deadlifts primarily activate the:

• Spinal erectors
• Glutes
• Quads
• Lats

You will also work your hamstrings, forearms, upper back, and core.

Deficit Deadlift

This variation of the deadlift includes standing on a short platform usually (1 to 4 inches high).  I usually just stand on a standard, competition bumper plate when performing these (per Mat Fraser’s recommendation in his HWPO programming…these come up a lot on there!)

The increased range of motion leads to more work for the posterior chain muscles and quads.

Frequently Asked Questions

After all that, you still have questions about the deadlift muscles worked? Thankfully, we got answers!

Are deadlifts better than squats?

What are the disadvantages of deadlifts?

How often should I deadlift?

Conclusion

The deadlift is a powerful compound exercise that targets a wide range of muscles in the body. From the lower back and glutes to the hamstrings and forearms, the deadlift engages multiple muscle groups simultaneously, making it an efficient and effective exercise for overall strength and muscle development. By incorporating deadlifts into your workout routine, you can improve your functional strength, posture, and athletic performance. Remember to focus on proper form and gradually increase weight to avoid injury and maximize muscle activation. So, whether you’re a beginner or experienced lifter, don’t underestimate the benefits of including deadlifts in your training regimen for a stronger, more resilient body.