Muscle map Deadlift
Muscles worked in deadlift
The deadlift is a hip hinge: your glutes and hamstrings drive the hips forward while the lower back holds the spine rigid. Almost everything else works to keep the bar close and your grip locked.
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Deadlift: primary and secondary muscles
Primary muscles
- Glutes: gluteus maximus, the main hip extensor
- Hamstrings: back of the thigh, which extends the hip and bends the knee
- Lower Back: erector spinae, which keep the spine extended under load
Secondary muscles
- Quads: front of the thigh, which straightens the knee
- Adductors: inner thigh muscles that pull the legs together and help drive out of the hole
- Traps: trapezius, which shrugs and stabilises the shoulder blades
- Upper Back: rhomboids, mid traps and rear delts, which pull the shoulder blades together
- Lats: latissimus dorsi, which pull the arms down and back
- Forearms: grip and wrist muscles
- Abs: rectus abdominis, the "six-pack" that braces your trunk
Form cues & reel idea
Form cues
- Bar over mid-foot, shins close
- Pull the slack out of the bar before it leaves the floor
- Push the floor away, then drive the hips through
Film it for Reels
Film side-on at hip height so the bar path and lockout read clearly, then drop the back-view muscle map in a corner.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Deadlift: FAQ
What muscles does the deadlift work?
Deadlift mainly works the glutes, hamstrings and lower back. The quads, adductors, traps, upper back, lats, forearms and abs assist and stabilise.
How do I show the muscles worked in my deadlift video?
In ZapZoop, add a Muscle Map sticker, tap the glutes, hamstrings and lower back in one colour and the helpers in another, then place it on your clip. Film side-on at hip height so the bar path and lockout read clearly, then drop the back-view muscle map in a corner.
Map your deadlift on video
Highlight the muscles you trained and post it in up to 4K.