Should you deadlift on leg day? Is it better to do deadlifts on leg day or pull day?

Deadlifts are a traditional exercise for sculpting a variety of muscles, but whether you should include them in your back day or leg day routines is debatable.

Should you deadlift on leg day?
Should you deadlift on leg day?

If you want your efforts to transfer to a core of steel, read this article to learn how to perform the deadlift correctly and when it makes more sense to be pulling high numbers off the floor. Let’s get started!

What Are Deadlifts?

These are workouts that target nearly every muscle in your body, but mostly your back. Deadlifts, on the other hand, activate muscles in both the upper and lower body, so they may be used on a leg day as well.

What Are Deadlifts?

Deadlifts target the following muscles:

  • Hand, arm, and forearm muscles support the bar and keep it in place throughout the lift.
  • Shoulders and traps, which support and stabilise the weight.
  • Core and back muscles help keep your spine secure by keeping your entire body tight and steady.
  • Legs and posterior chain muscles are responsible for lifting the weights.

Legs are the primary movers in this exercise, with the rest of your muscles holding on to the bar and keeping your body strong and steady.

How Do You Do A Deadlift Properly?

Although deadlifts appear to be a taxing but technically straightforward exercise, it is critical to pay close attention to how you do them.

  • Squat down with your feet flat beneath the barbell and grab it with your hands shoulder-width apart.
  • Maintain a straight line of sight rather than gazing up or down by keeping your chest up and shoulders back.

    How Do You Do A Deadlift Properly?
  • Lift the bar close to your legs, concentrating on returning the weight to your heels rather than your toes. On the way up, imagine dragging the weight towards you. Lift to thigh level, pause briefly, and then return to the starting position under control.
  • Between reps, allow the weight to come to a complete stop. Take a second or two while it’s on the floor to make sure your body is in the proper posture. Your chest should be high, your upper back should be taut, and your eyes should be forwards. You can now do the manoeuvre once more.

On a Leg Day, Deadlifts

You press your feet into the floor and stimulate your legs as you begin to lift the bar. Your hamstrings tighten, your quadriceps burn, your calves work hard to stabilise everything below the knee, and your glutes come into play by the time the weight comes up and you’re ready to lock out.

It makes sense to include deadlifts in your weight-training routine. Some athletes believe that squats and deadlifts are the only strength-building moves they’ll ever need, so they just do them for leg training.

On a Leg Day, Deadlifts

The argument against training this manner is that other exercises weaken your ability to perform the deadlift effectively because your legs are already weary, and the deadlift is highly demanding.

If you do squats in your leg workouts, however, you should do deadlifts on back days. Squats and deadlifts should be separated as much as possible, usually three or four days. For consistent and long-term results, squatting heavy one day and deadlifting heavy the next is not a good idea.

Should you do your deadlifts on your leg day or your back day?

When doing the deadlift, it is unavoidable to work the leg and back muscles.

It’s not a bad idea to do deadlifts on either a leg or a back day, and many popular regimens will alternate between the two. However, if we had to choose one day, the conventional deadlift should be done on a leg day because the hips and knees perform the majority of the joint motions.

Should you do your deadlifts on your leg day or your back day?

You can, however, alter the deadlift variation to drastically alter muscle recruitment. So, depending on which form of the deadlift you do, you might want to do it on your leg or back day.

Variations on the Leg-Focused Deadlift

Variations on the Leg-Focused Deadlift

If you’re going to do any of the following deadlift variations, I’d recommend doing them on leg day:

Deadlifts in the Sumo

The sumo deadlift is a popular powerlifting variation in which the legs are lifted outside of the arms. In comparison to a traditional deadlift, the sumo deadlift stance puts you in a more upright position. According to research, the sumo deadlift puts more strain on the quads and adductors while putting less strain on the lower back muscles.

Deadlifts with a Deficit

Deadlifts with a Deficit

When you perform deadlifts while standing on a foot elevation, it’s known as a deficit deadlift. As a result, the range of motion in the hips and knees expands, putting additional strain on the quads, hamstrings, and glutes. The range of motion gradually approaches that of a squat.

Deadlifts with a Trap Bar

A trap bar deadlift is performed using a bar that is hexagonally shaped. The trap bar deadlift has the advantage of allowing you to move your knees and hips forwards. As your knee joint range of motion grows, this positions your back in a more upright position, putting less stress on your back and more demand on your quads.

Is it better to do deadlifts on leg day or pull day?

On deadlift day, you should do deadlifts. To improve your body’s ability to lift large weights, do deadlifts.

Is it better to do deadlifts on leg day or pull day?

After your deadlifts, add posterior chain exercises that targets the glutes and hamstrings to induce maximal hypertrophy in those muscles. To stimulate back hypertrophy, do rows, pull-downs, and farmer’s walks.

Tips for a More Powerful Deadlift

Tips for a More Powerful Deadlift

Start with warming up.

Warm up first before giving the workout everything you’ve got. Warming up properly reduces your risk of injury while also improving your performance. For the best results, do dynamic stretching.

Improve Your Technique

You must ensure that you are using proper technique when performing any type of deadlift. A poor, misdirected technique generates weakness, which leads to injuries, and no one wants an injury rather than a strong physique. However, with enough practise, your deadlift will get much stronger, and your injury risk will be much reduced.

F.A.Q should you deadlift on leg day:

Should you deadlift on squat day?

If you’re doing both deadlifts and squats on the same day, it’s best to start with the major deadlift strength work and then move on to the squat accessory/hypertrophy work.

Can you deadlift after leg day?

To answer your question about when to do deadlifts in your workouts, you can do them on either a leg or a back day. It’s entirely up to you. It makes sense because deadlifts strengthen the glutes, hamstrings, spinal erectors, lats, and traps, which are all part of the posterior chain.

Will deadlifts build a big back?

Other women worry that deadlifts will give them a wide back, while some men believe that deadlifts are the best way to achieve a huge, broad back. What exactly is this? Despite the fact that deadlifts stimulate back muscle, they are not the exercise to use if you want a large, “big,” or “broad” back.


There are several arguments in favour of doing deadlifts on a leg day.

Adding deadlifts to a leg day may necessitate spreading back training over more days in a week or a longer period of time. By doing deadlifts on a back day, you may be able to spread out your leg training over a few more days per week.

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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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