Improve your strength from the comfort of home.

How to Do Deadlifts at Home

by Jen Weir

Whether you're currently expecting your first baby, running after toddlers or trying to keep up with busy teenagers, strong legs, hips, back and core muscles are a huge asset for any mom. Deadlifts are one of those exercises that targets nearly every major muscle in your body and helps you develop the overall strength and stamina needed to keep up with the demands of being Mom. You can choose from several pieces of exercise equipment or whatever you have lying around to do deadlifts at home.

Sumo Deadlift

Stand facing a barbell or your weight of choice. You may use dumbbells, kettlebells or large bottles of laundry detergent, for example.

Adjust your stance to hip-width or wider for a sumo deadlift.

Straddle the weight if using a single weight, stand between the weights if using two or position your shins directly behind the weight if using a barbell.

Flex your hips and knees to lower into a squat position.

Grasp the weight with an overhanded grip with your arms extended and relaxed.

Straighten your back, tighten your core and look straight ahead.

Lift the weight off the floor by straightening your knees and forcefully extending your hips.

Pull your shoulders back at the top of the movement.

Return the weight to the floor with a controlled movement.

Items you will need

  • Weight of your choice


  • Perform two to three sets, with eight to 12 reps in each set, if using heavier weights or do two to three sets, with at least 12 reps in each set, if using lighter weights.
  • Deadlifts can be done three nonconsecutive days per week.


  • Consult your healthcare provider before beginning a new exercise program.
  • To reduce your risk of injury, avoid rounding your back during the deadlift exercise.
  • If you're currently pregnant, avoid using weights so heavy that you're forced to hold your breath to lift them.


About the Author

Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.

Photo Credits

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