Conventional Deadlift
The Conventional Deadlift primarily works the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, with secondary activation of the Adductor Magnus, Semimembranosus, Semitendinosus and stabilizer support from the Rectus Abdominis, Transverse Abdominis, Trapezius (Upper). It is a barbell compound exercise at intermediate difficulty.
Barbell deadlift with feet hip-width apart and hands outside legs.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
| Secondary | Adductor Magnus, Semimembranosus, Semitendinosus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Semimembranosus (hamstrings)
- Secondary Muscle Semitendinosus (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand with feet hip-width apart. Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Maximus, Erector Spinae, Biceps Femoris (Long Head).
Alternative Exercises
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