Hamstrings & Glutes Intermediate

Conventional Deadlift

  • Glutes
  • Hamstrings
  • Quads
  • Spinal Erectors
  • Upper Back
  • Forearms
  • Core

Barbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Stand with the bar over your midfoot and feet around hip width.

  2. Hinge down, grip just outside the legs and bend the knees until the shins approach the bar.

  3. Brace and push the floor away, bringing the hips and shoulders upward together.

  4. Stand tall, then send the hips back and bend the knees to return the bar under control.

Key cues

  • Keep the bar close to the body.
  • Take tension before leaving the floor.
  • Reset your position between repetitions.

Common mistakes

  • Yanking a loose bar from the floor.
  • Letting the hips rise while the bar stays down.
  • Leaning far back at lockout.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.