You should feel deadlifts primarily in your hamstrings, glutes, and lower back. These are the main muscles worked during the movement. The deadlift targets the posterior chain:
- Hamstrings and glutes contract strongly as you lift the weight from the floor, feeling a pull or stretch in the back of your thighs and buttocks.
- The lower back muscles, specifically the spinal erectors, contract isometrically to maintain a neutral spine and stabilize your back.
- Secondary muscle engagement occurs in your upper back, traps, lats, forearms, and core muscles as they stabilize and support the lift.
If you're not feeling the lift in your hamstrings, glutes, or lower back, your form may need adjustment. Arms should only hold the bar, not lift; feeling it mainly in your arms could indicate incorrect technique. With proper form, the deadlift is a powerful full-body exercise working legs, back, traps, and core stabilizers.
