Quick Answer
Deadlift is a beginner strength exercise that targets your quadriceps, glutes, hamstrings and lower back. It uses a dumbbell. Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
Video Tutorial
How to Perform the Deadlift
- 1
Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- 2
Hinge at your hips while keeping your back straight and knees slightly bent.
- 3
Lower the dumbbells toward the floor until you feel a stretch in your hamstrings.
- 4
Drive through your heels to return to the starting standing position, squeezing your glutes at the top.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Romanian Deadlift
Hamstrings, Glutes • Barbell
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Romanian Deadlift
Hamstrings • Body Only
Stiff-Legged Deadlift
Hamstrings • Dumbbell
Frequently Asked Questions
What muscles does the Deadlift work?
The Deadlift primarily works your quadriceps, glutes, hamstrings and lower back. Secondary muscles include the forearms and traps.
What equipment do I need for the Deadlift?
The Deadlift needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Deadlift suitable for beginners?
Yes. The Deadlift is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, glutes, hamstrings and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.