The deadlift is both a back and a leg exercise. It primarily works your entire posterior chain, including your back, glutes, and hamstrings.
As a strength coach, I typically program deadlifts as a “pull exercise” on back day. However, I have used the deadlift on leg day.
Read on as I help you understand the specific deadlift muscles' worked, leg and back-focused variations to try, and how to program the deadlift in the most optimal way possible.
Table of Contents
Deadlift Muscles Worked
Here are the main muscles worked during the deadlift in the back and legs:
- Gluteus Maximus: The largest muscle in the hips, the gluteus maximus powers the upward movement in the deadlift through hip extension, playing a key role in lifting the weight and stabilizing the lower body. If you fail in the lockout of the deadlift, it's probably because you have weak glutes.
- Hamstrings: Positioned at the back of the thigh, the hamstrings assist in hip extension and knee bending during the initial lift and control descent in the deadlift, contributing to the hip-hinge movement.
- Quadriceps: Located at the front of the thigh, the quadriceps extend the knee as you initiate the drive phase of the deadlift. They work to straighten the legs and lift the weight. If you fail at the bottom end of the deadlift, it's likely because you have weak quads.
- Spinal Erectors: Running along the spine, the spinal erectors keep the back straight and stable during the deadlift, preventing rounding and maintaining proper posture throughout the lift. They help maintain the posture of your spine, i.e., help prevent your back from rounding in the deadlift.
- Latissimus Dorsi: A large muscle in the back, the latissimus dorsi helps maintain a tight upper body and stabilize the spine and shoulders during the deadlift, ensuring the bar stays close to the body.
- Trapezius Muscles: Located on the upper back and neck, the trapezius muscles support the upper spine and help control the scapulae, contributing to the stability and posture needed during the deadlift.
Check out more about the muscles worked during the deadlift in the full guide.
Should You Deadlift On Back or Leg Day?
| Benefits of Deadlift on Back Day | Benefits of Deadlift on Leg Day |
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- If you want to challenge multiple back muscles, improve grip strength, and build a thicker back, you will want to deadlift on a back day.
- If you want to challenge your leg strength, build stronger hips, and increase the intensity of leg drive for athletic performance, you will want to deadlift on leg day.
Whether it's a leg day or a back day, the deadlift can improve functional strength for daily living, which greatly benefits anyone. This is one main reason I love the deadlift so much: It applies to everyday living.
Some also argue that the deadlift is a lower back exercise. It does challenge the lower back, specifically the erector spinae muscle. But as long as you perform the deadlift correctly, this challenging stimulus of the deadlift will only be beneficial.
Are deadlifts a back exercise primarily? Check out this article that discusses how you can do deadlifts for your back to get massive gains! Check out this article to consider the benefits of combining back and legs in the same workout session.
Want to get advice on programming, technique, or competing? Speak with one of our coaches.
Leg-Focused Deadlift Variations
If you are planning any of the following deadlift variations, I would put them on leg day:
Sumo Deadlifts
The sumo deadlift, favored by powerlifters, involves a wider stance with legs positioned outside the arms, leading to a more upright posture compared to conventional deadlifts. Studies indicate that the sumo deadlift places greater emphasis on the quads and inner thigh adductors while reducing strain on the lower back muscles.
Check out my other sumo deadlift resources:
- Conventional vs Sumo Deadlift: Which One Should You Do?
- How Wide Should You Sumo Deadlift?
- Semi-Sumo Deadlift: Should You Do It?
- Sumo Deadlift vs Back Squat: Differences, Pros, Cons
Deficit Deadlifts
The deficit deadlift involves performing deadlifts on a raised platform, increasing hip and knee range of motion. This increase in range of motion intensifies the demand on the lower body muscles, such as the glutes and hamstrings.
Trap Bar Deadlifts
A trap bar deadlift using a hexagonal bar, enables a more forward positioning of knees and hips. This promotes a more upright back posture and places less strain on the back while increasing demand on the quadricep muscles due to increased knee joint range of motion. It's an ideal choice for non-competitive powerlifters, offering simpler technique learning.
Back-Focused Deadlift Variations
If you are planning any of the following deadlift variations, I would put them on back day:
Snatch Grip Deadlifts
The snatch grip deadlift, favored by Olympic weightlifters, involves a wider grip than the conventional deadlift, leading to a slightly more bent-over posture. This variation emphasizes the upper, middle, and lower back muscles.
Stiff-Legged Deadlifts
The stiff-legged deadlift, similar to the conventional deadlift, begins with higher hip positioning, almost parallel to the floor with straighter knees. This variation reduces quad involvement and increases demand on the glutes, hamstrings, and back muscles.
Is deadlift push or pull? I mentioned it’s a pull exercise, but read the full post for details.
Sample Workout Program For Deadlifts
Once you have decided if your goals align with a deadlift on leg day or back day, use the following workout samples to guide you through a successful routine for improving your strength:
Workout Example: Deadlifting On Leg Day
- Squats: 2 sets of 8 reps
- Sumo Deadlift or Trap Bar Deadlift: 4 sets of 6 reps
- Single Leg Hamstring Curls: 3 sets of 12 reps
- Leg Extensions: 3 sets of 20 reps
Workout Example: Deadlifting On Back Day
- Snatch Grip Deadlifts: 2 sets of 8 reps
- Stiff Leg Deadlifts: 4 sets of 6 reps
- Cable Lat Pulldowns: 3 sets of 10 reps
- DB Chest Supported Rows: 3 sets of 20 reps
When deadlifting on leg day, you will notice that the deadlift is the second exercise, and squats come first. The idea is that the squats will pre-exhaust the leg muscles, so whenever you begin to deadlift, you will continue to feel the recruitment of those leg muscles dominantly.
When deadlifting on a back day, the deadlift comes first, as the priority is to fatigue the back muscles for the rest of the workout. Especially when using a back-dominating variation of the deadlift, like the snatch grip deadlift, this makes fatiguing the back muscles much more successful. We know the deadlift is both a back and leg exercise, but what about a core movement?
Check out this article that discusses how the deadlift trains your abs for a fulfilling workout!
Frequently Asked Questions
Do Deadlifts Build Legs?
Yes, deadlifts do build legs since it requires extension of the hips and the knees. Your quads, hamstrings, and glutes go through a concentric and eccentric contraction throughout the exercise, meaning they shorten and lengthen. This puts a huge stimulus on your muscles to grow.
Are You Supposed To Use Your Back In Deadlifts?
Your lower back is only used to a certain extent to maintain a neutral spine or a flat posture. You should not misuse your back by overemphasizing extension at the top, even if you are doing deadlifts on back days. This puts too much pressure on your joints and makes your back and hip area very unstable. You will inadvertently increase your risk of injury.
Are You Supposed To Feel Deadlifts In Your Back?
Feeling some lower back soreness is not bad, but it should not be the sorest muscle group since your quads, glutes, and hamstrings do most of the work. Many of your back muscles isometrically contract during deadlifts. So, it would also be acceptable to feel some soreness in your lats and traps as well.
Should My Hamstrings Feel Sore After Deadlifts?
Deadlifting is a great exercise for training the hamstrings. Hamstring soreness is a very normal occurrence after deadlifting and can happen for different reasons.
Should You Deadlift First on Leg Day?
Yes, you should deadlift first on leg days. Deadlift should likely be the first or second movement on a training day. On a dedicated deadlift day, you would deadlift first before a deadlift variation or squatting movement. You could also train the squat first, followed by the deadlift.
For more information, read our article about whether hamstring soreness after deadlifts is acceptable. And learn more in our article: Deadlift Day After Squats: Should You Do It?
References
ESCAMILLA RF, FRANCISCO AC, KAYES AV, SPEER KP, MOORMAN CT. An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise. 2002 Apr;34(4):682–8.
Check out this article to find out what else you can do on your deadlift day.
About The Author: Norman Cheung ASCC, British Powerlifting Team Coach
Norman Cheung is a powerlifting coach and an accredited strength and conditioning coach under the UKSCA. He has been coaching powerlifting since 2012 and has been an IPF Team GB coach since 2016. He has experience with coaching a variety of lifters from novices to international medallists and international university teams. Along side coaching, he takes interest in helping powerlifters take their first step into coaching. He currently runs his coaching services at strongambitionscoaching.com
