Barbell
The deadlift is a hip hinge from the floor. The glutes and hamstrings extend the hip, the erector spinae hold the back neutral, the lats keep the bar close, and the grip has to hold everything.
| Muscle | Role | Action |
|---|---|---|
| Gluteus maximus | Primary | Extends and laterally rotates the hip |
| Hamstrings | Primary | Flex the knee and extend the hip |
| Erector spinae | Primary | Extends and laterally flexes the spine |
| Quadriceps | Secondary | Extends the knee; the rectus femoris also flexes the hip |
| Hip adductors | Secondary | Adduct the hip; the adductor magnus also extends it |
| Upper trapezius | Secondary | Elevates and upwardly rotates the scapula |
| Latissimus dorsi | Secondary | Extends, adducts and medially rotates the arm |
| Forearm flexors | Secondary | Flex the wrist and fingers and provide grip strength; the pronator teres pronates the forearm |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.