← Exercise library
Deadlift
BackAdvanced
3D anatomy atlas — activated muscles
Drag to rotate · scroll to zoom
Loading 3D model…
LowHigh
LightMediumHigh
Erector spinae· HighVastus (lateralis/medialis)· HighGluteus maximus· HighRectus femoris· HighBiceps femoris (hamstring)· HighSemitendinosus· MediumSemimembranosus· MediumAdductor magnus· MediumLatissimus dorsi· MediumTrapezius· Medium
Lift barbell from floor, posterior chain.
Target muscle
Erector spinaeVastus (lateralis/medialis)Gluteus maximusRectus femorisBiceps femoris (hamstring)SemitendinosusSemimembranosusAdductor magnusLatissimus dorsiTrapezius
Equipment needed
See all equipment →
Step-by-step guide
- 1Stand mid-foot under the bar, feet hip-width, bar over the middle of your feet.
- 2Hinge at hips and knees to grip the bar, hands shoulder-width, outside the legs.
- 3Chest up, back flat (keep natural curve), brace abs and lats.
- 4Drive your feet through the floor, pull the bar up close to the shins, stand tall.
- 5Lock out the hips at the top, then lower under control along the same path.
Safety notes
TUYỆT ĐỐI giữ lưng phẳng — cong lưng dưới (rounding) khi tải nặng là nguyên nhân hàng đầu gây thoát vị đĩa đệm.
Thanh luôn đi sát thân; thanh ra xa làm tăng mô-men gãy lưng.
Không giật/ngả người ra sau quá ở đỉnh.
Khởi động kỹ và dùng tạ phù hợp, không ego lifting.
Correct form tips
- Keep a neutral flat back throughout — this is the most important cue.
- Keep the bar gliding close to the body (shins, thighs).
- Brace your core hard, as if about to be punched in the stomach.
- Power comes from legs and hips, not the lower back.
Mistakes to avoid (injury risk)
- Rounding the lower back → VERY high risk of disc herniation, serious injury.
- Bar drifting away from the body → more leverage on the spine.
- Yanking the bar with the back instead of driving with the legs.
- Over-leaning back at the top → compresses the lumbar spine.