Time is the one resource no gym membership can buy back. Whether you have 20 minutes or 45, making every second count comes down to choosing the right exercises. And according to celebrity personal trainer Aimee Victoria Long, the single most efficient move you can put in your rotation is the deadlift.
Unlike isolation exercises that target one specific muscle at a time, the deadlift is a compound movement meaning it recruits multiple large muscle groups and joints in a single, coordinated effort. That translates to more work done in less time, making it a go-to for anyone looking to build real-world strength without spending hours in the gym.
What exactly is a deadlift?
At its core, a deadlift is a hinging movement. You push your hips back, maintain a flat back and lift a weight from the floor to a standing position. It can be performed with a barbell, dumbbells, kettlebells or even just bodyweight, and it comes in several variations that shift the emphasis between different muscle groups depending on foot placement, knee bend and range of motion.
What makes it stand out among compound movements is the sheer number of muscles it calls into action simultaneously. Long describes it as working from the ground up: the glutes, hamstrings and quads generate the power, the core stabilizes and protects the spine, and the upper body including the back, shoulders and arms keeps the weight controlled and posture strong. Even the grip and feet are actively engaged throughout.
The full list of muscles a deadlift works includes: glutes, hamstrings, quads, core, back, calves, shoulders and mid-back.
Why trainers say it is worth prioritizing
Beyond the muscle engagement, Long points to the functional nature of the deadlift as one of its biggest advantages. The movement closely mirrors everyday actions like lifting heavy bags, picking something up off the floor or loading items into a car. Training it regularly builds the kind of strength that carries over into real life not just the gym.
Compound exercises like the deadlift also tend to burn more energy than isolated movements because the body is working as one system rather than in parts. That makes them especially efficient for people with limited workout time who still want meaningful results across strength, coordination and posture.
How to do a deadlift correctly
Form is everything with the deadlift, particularly when it comes to protecting the lower back. Here is how to perform a traditional deadlift step by step.
Start by standing with your feet hip-width apart. Hinge at the hips while keeping your back flat, and if using a barbell, place your hands on the bar just outside your knees. Allow a slight bend in the knees, then engage your core before you lift think of it as bracing for impact. Drive through your heels and pull the bar upward along your legs, keeping it in close contact with your body throughout the movement.
At the top, press your hips forward and squeeze your glutes to stand fully upright, avoiding any lean back or overextension of the lower back. To lower the weight, reverse the movement by hinging at the hips, sliding the bar down your thighs and bending the knees once the bar passes them to bring it back to the floor.
Long offers a few additional cues to keep in mind. Focus on pushing the floor away with your legs rather than pulling the weight up with your arms. Keep your spine long and neutral from start to finish. And let your glutes do the work at the top of the movement not your lower back.
How to make it more challenging
Once the basic form feels natural and consistent, there are several ways to progress. Gradually increasing the load is the most straightforward option, but Long also recommends slowing down the lowering phase or adding pauses mid-lift to build additional strength and stability. Single-leg variations are particularly effective for improving balance and unilateral control.
Other deadlift variations worth exploring include the Romanian deadlift, which keeps the legs straighter and places greater emphasis on the hamstrings; the sumo deadlift, which uses a wider stance to shift more load onto the inner thighs and glutes; the stiff-legged deadlift for hamstring-focused work; the trap-bar deadlift, which is often more accessible for beginners due to its neutral grip position; and the deficit deadlift, where you stand on a raised surface to increase the range of motion and challenge.
The bottom line
The deadlift is not a flashy exercise, but it is one of the most reliable and time-efficient moves in any training program. With proper form and gradual progression, it builds functional strength, improves posture and works more of the body in a single movement than almost any other exercise. If you only have time for one thing, this is a strong place to start.
