Deadlift (Bent Leg)

How to do the Deadlift (Bent Leg)

Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick movement until your shoulders are tucked back. Lower the weight quickly and start again. This is a powerful exercise so controlled explosive movements are the idea.

Spotter Information:
A spotter can be used for motivation

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Hamstrings
  • Thigh,Thigh
  • Quadricep
  • Gluteus Maximus
  • Lower Back
  • Erector Spinae

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
135 lbs9.2 172.3 lbs

What is a good starting weight?

Based on an average weight lifted of 135 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 68 lbs and aim for 12-15 reps.


Workouts Plans with Deadlift (Bent Leg)

Purpose Type Level
Hypertrophy Advanced
Muscular Definition Advanced
Sport Specific Advanced
Sport Specific Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.