Are Deadlifts a Back Exercise or a Leg Exercise?

It’s one of the most argued-over topics in any gym, from first-timers to seasoned lifters: Are deadlifts a back or leg exercise? Everyone has an opinion, and if you’ve ever felt the full-body soreness the day after deadlifts, you’re not surprised why.

Let’s dig into the mechanics, the muscles worked, and how different training philosophies view this classic lift. Whether you’re building a powerlifting routine or just trying to stop skipping leg day, this matters.

The Deadlift: A Breakdown

Deadlifts are a compound movement — meaning they work multiple joints and muscle groups at once. You’re lifting a barbell (or dumbbell, or trap bar) off the floor from a dead stop to a standing position.

It looks simple. But it’s far from it.

Muscles involved:

• Glutes

• Hamstrings

• Spinal erectors (lower back)

• Core (deep stabilisers)

• Upper back (traps, rhomboids)

• Lats (isometrically)

• Forearms and grip

This is what makes it hard to classify: you’re lifting with your legs, hips, and back all at once. Your hamstrings fire to pull the weight off the ground, but your back keeps your spine neutral and strong as you rise.

So why do some people call it a back exercise?

Because of the static load on the erector spinae. Your back holds tension throughout, especially as you lock out the rep. The fatigue you feel in your lower back the next day can be brutal — but that doesn’t mean your legs weren’t heavily involved too.

Science Doesn’t Lie

In fact, further evidence supports the deadlift’s role as a premier posterior chain movement. A study by Escamilla et al. (2002) published in the Journal of Strength and Conditioning Research demonstrated that deadlifts engage both lower body and back musculature significantly, with especially high EMG activation in the gluteus maximus and erector spinae during the concentric (lifting) phase. This confirms that deadlifts are biomechanically suited for training multiple large muscle groups simultaneously, making them a cornerstone in strength and hypertrophy programs. Read the study summary here.

So yes — it’s both. And that’s what makes it so valuable.

Program It Like This

If your training splits are by body part, you have options:

• Back Day: If you’re going heavy and care about strength, place it at the start of your back day. Just don’t expect to go hard on rows or pull-ups afterward.

• Leg Day: Want more focus on the glutes and hams? Start your leg session with deadlifts — then follow with something like a squat machine to isolate your quads better. Browse squat machines here.

• Full-Body Day: On push-pull splits or full-body programs, deadlifts are perfect for “pull” days.

It all comes down to your goals. Deadlifts are a tool, not a category. Use them for what you need.

Why It Matters

Understanding the role of deadlifts helps you avoid overtraining and undertraining. If you do squats and deadlifts on the same day without realising they both hit the posterior chain, you’re at risk of injury — or burning out before you finish the session.

It also helps you plan recovery. Just because your quads feel fine doesn’t mean your hamstrings and back aren’t smashed.

This isn’t about labels. It’s about training smarter.

Make It Work for You

If you’re doing conventional deadlifts:

• Think posterior chain: hamstrings, glutes, back.

• Pair with quad-dominant movements (e.g., lunges, leg press).

• Allow at least 48 hours before heavy back or leg training again.

If you’re doing Romanian or stiff-leg deadlifts:

• These are definitely more hamstring/glute dominant.

• Consider these a solid accessory move for leg day.

Trap bar deadlifts?

• These shift more load to the quads and are often more “neutral.”

• Great for beginners and rehab — but still hit the back hard.

Training Philosophy

Some lifters go by the “feel” principle — where you place an exercise based on what you feel most. If you always feel deadlifts in your hamstrings and glutes, put them on leg day.

Others go by the recovery principle — spacing out exercises to avoid overlapping soreness. If your back is already recovering from deadlifts, maybe move rows to another day.

There’s no right answer. Only right strategy.

What Beginners Get Wrong

• They think it’s all back. Cue: rounded spines and slipped discs.

• They lift with ego, not form. The glutes should be driving the bar up.

• They ignore warm-up sets. Deadlifts are not a “just grab and go” lift.

If you’re training at home, investing in proper equipment makes all the difference. A barbell and weights are great, but a squat machine or bench lets you train smarter, safer, and with more variety. Check out the Fittux Fitness range here.

Bottom Line

Deadlifts are one of the most complete strength movements available. They’re not just a back exercise. Not just a leg exercise. They’re a full-body war.

So stop trying to put them in a box.

Put them in your routine instead.

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