TETSUMachine Deadlift
The Machine Deadlift is a leverage machine exercise for the upper legs that primarily targets the glutes, with the hamstrings and quadriceps assisting. Follow the 8 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadriceps
leverage machine
How to do the Machine Deadlift
- Adjust the seat height and foot platform to your desired position.
- Sit on the machine with your back against the pad and your feet flat on the foot platform.
- Grasp the handles or the sides of the seat for stability.
- Engage your glutes and hamstrings, and push through your heels to lift the weight up.
- Keep your back straight and avoid rounding your shoulders.
- Extend your hips fully at the top of the movement, squeezing your glutes.
- Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Deadlift work?
The Machine Deadlift primarily targets the glutes. The hamstrings and quadriceps work as supporting muscles.
What equipment do I need for the Machine Deadlift?
You need a leverage machine to perform the Machine Deadlift.
How many sets and reps of the Machine Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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