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Deadlift

Primary target: Gluteus Maximus (臀大肌)

Exercise Details

Equipment
Barbell + deadlift/flat shoes
Sets & Reps
3-4 sets × 5-8 reps · rest 2-3 min
How to do it
Bar stays against the legs, hips sit back, spine neutral. Drive the floor away as the hips extend, bar travelling up the legs to full hip lockout with shoulders pulled back.
Common mistakes
Rounding the back off the floor (lumbar risk), hyperextending at the top, bar drifting away from the legs

Muscles Worked

Gluteus MaximusErector Spinae

Other Exercises for the Same Muscle

Barbell Hip Thrust · Barbell Back Squat · Romanian Deadlift · Bulgarian Split Squat · Weighted Step-Up · Cable Glute Kickback

See the Gluteus Maximus in the 3D anatomy tool →