Conventional Deadlift primarily works the hamstrings, glutes, and mid-back. It is categorized as a hinge movement and uses Barbell and rack.
- Primary muscles
- hamstrings and glutes
- Equipment
- Barbell and rack
- Movement pattern
- hinge
- Catalog difficulty
- 2 of 5
How to do Conventional Deadlift
- Mid-foot under the bar, shins close before you pull
- Brace your trunk, drag the bar up your legs
- Stand tall at the top — hips and knees finish together
Common mistakes
- Bar drifting forward — reset closer to your shins
- Yanking with a rounded lower back — lighten the load
- Letting the bar drift forward instead of keeping it close to the legs
Muscles worked
The primary catalog target is hamstrings, with glutes and mid-back also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Romanian Deadlift
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Romanian Deadlift · Trap Bar Deadlift · Romanian Deadlift · Rack Pull · Single-Leg RDL · Hamstring Flow
Put Conventional Deadlift into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.