Published Dec 9, 2021

5 Deadlift Variations That One Trainer Called the ‘Ultimate Total Body Exercises’

Deadlifting works all your muscle groups at once. The ultimate multitaskers. Try out these 5 deadlift variations to mix up your routine.

5 Deadlift Variations That One Trainer Called the ‘Ultimate Total Body Exercises’

Deadlifting works all your muscle groups at once. The ultimate multitaskers. Try out these 5 deadlift variations to mix up your routine.

Published Dec 9, 2021

Written by

Saanya Ali

Photo: Getty Images/Carina König

Published Dec 9, 2021

Written by

Saanya Ali

When it comes to strength training, deadlifting is often the first thing that comes to mind. You get stronger by carrying heavy things, right? When done with the proper form, deadlifts can work your lower back, lats, core, glutes, quads, hamstrings, and even help improve your posture and grip strength. As an added bonus, when you’ve perfected your form and are doing higher repetitions of the exercise, your strength training can even serve double duty and help improve your cardiovascular health by boosting your heart rate.

Experts in This Article

Ash Wilking

certified personal trainer and Tonal strength coach

Brianna Bernard

a certified personal trainer, nutrition coach, and mindset mentor

LaNiecia Vicknair

fitness trainer and founder of Thrive Health Lab

Liz Zarins

Liz Zarins is a personal trainer based in Los Angeles.

Nolan Parker

certified personal trainer and CrossFit coach at Koda CrossFit

Given that the move is a surefire way to build muscle—in fact, Brianna Bernard, CPT, Isopure Athlete calls them “the ultimate total body exercise”—it seems like a no-brainer that you’d want to add them to your routine. However, for many people, deadlifts can feel intimidating, and for others monotonous. Luckily there are a whole host of deadlift variations that you can try out to see what works for you. Scroll down to learn everything you need to know about the benefits of deadlifting, five deadlift variations to try, and how to do each, according to top trainers.

What are the benefits of deadlifts?

1. They work almost every muscle group

Deadlifts are the ultimate multitaskers. Just by keeping your spine neutral, knees bent, and hinging from the hips, then standing and repeating the movement with a barbell, you’re working nearly every single muscle group with just one fluid motion. “With proper form, your forearms engage from holding the bar; your shoulders, traps, back, and core help stabilize the body; and your glutes and hamstrings act as a lever to lift the weight,” LaNiecia Vicknair, corrective exercise specialist and founder of Thrive Health Lab, previously told Well+Good readers.

2. They can help improve posture

Deadlifts are a type of functional fitness. This means that the required movements mimic many of the classic activities that we do in our day-to-day lives (read: picking things up and putting them down, bending, and coming up to stand). By adding deadlifts to your workout routine, you are strengthening the muscles required to do these motions, making them easier and safer to do, while also helping improve your form when you do them. Because of the variety of muscle groups worked in a deadlift—two being the core and back muscles—deadlifting can help counteract the effects of work-from-home sedentary behavior.

3. They are easy to adapt and modify

Deadlifts are a very “come as you are” exercise. You can do them with any level of weight or even adapt them to not use weights if you are injured or don’t want to risk straining your muscles. They are also a great exercise that allows you to track your progress because, since the lift will get easier over time as you perfect your form and get used to the resistance, you can add more weight on bit by bit.

Ready to try out some deadlift variations for yourself? Follow along with step-by-step instructions from three top trainers.

What are the different deadlift variations?

Traditional deadlift

1. Stand behind your barbell with your feet hip-width apart.2. Bend over with a neutral spine and grab the barbell with your hands shoulder-width apart.3. Bend your knees and position your toes slightly outwards so the barbell just barely grazes your shins.4. Engage your glutes and core.5. Lift the bar while pressing the soles of your feet into the ground.6. Bring the barbell up and push your hips forward to bring you to standing.7. Reverse the movement and bring the barbell back to the ground.8. Repeat.

Romanian deadlift

1. Begin with your feet under your hips in a strong, comfortable stance.2. Hold the barbell in front of your legs at thigh height.3. Begin hinging, by folding at the hips and bending with a neutral spine.4. Imagine sliding the barbell along the front of your legs, stopping at mid-shin height.5. Lock your shoulders back and drive through your heels while thrusting your hips forward to return to a strong standing position.6. Repeat.

B-Stance deadlift

1. Stagger your stance so that your feet are hips-width apart, but with one leg behind the other, keeping the big toe of your back leg in line with the heel of your front leg.2. Hold the barbell in front of your legs at thigh height.3. Begin hinge by folding at the hips and bending with a neutral spine.4. Imagine sliding the barbell along the front of your legs, stopping at mid-shin height.5. Lock your shoulders back and drive through your front foot, using your back foot for support and balance, while thrusting your hips forward to return to a strong standing position.6. Repeat.

Single-leg deadlift

Use bodyweight or a light dumbbell rather than a barbell for this variation.

1. Stand with your feet hip-width apart.2. Shift your weight to one leg, while making sure to have a slight bend in the knee.3. Push your other foot back behind you with a straight leg and flexed foot.4. Hinge at the waist with a neutral back until you are nearly parallel with the ground while keeping your arms straight in front of you, at shoulder height.5. Bring your elevated leg forward and lift to standing.6. Repeat.

Sumo deadlift

1. Stand behind your barbell with your feet wider than hip-width apart and your toes pointed outwards at about a 45-degree angle.2. Bend over with a neutral spine and grab the barbell with your hands shoulder-width apart.3. Bend your knees so the barbell just barely grazes your shins.4. Engage your glutes and core.5. Lift the bar while pressing the soles of your feet into the ground.6. Bring the barbell up and push your hips forward to bring you to standing.7. Reverse the movement and bring the barbell back to the ground.8. Repeat.

What form mistakes should you look out for?

1. Diving forward

According to trainer, Ash Wilking, one of the most common mistakes that she sees is that people dive forward. This means that they have a rounded back rather than a neutral, flat spine. It’s important to sit your hips back, keep your arms tight to the legs, and find a deep hinge pattern when you’re deadlifting.

2. Not creating a circuit of tension

“Creating a circuit of tension before beginning to lift the weight is essential for good form and injury prevention,” explains trainer Nolan Parker. This is commonly referred to as “pulling the slack out of the bar.” Before you begin your lift, you must be fully braced against the ground and the bar. “Any body part that is not engaged is at risk of injury. Most deadlifts go awry when folks try to yank the bar aggressively off the ground before they have braced fully,” he adds.

3. Wrong setup

Parker also finds that most faults when it comes to deadlifting start in the setup. “Finding the right hip height as a starting point and recognizing limitations in mobility will eliminate many deadlift mishaps. If you are new to lifting or know that your mobility is lacking, then you may find it beneficial to practice deadlifting off blocks or a rack that brings the bar to a higher starting position. This will make it easier for you to engage your posterior chain,” he explains.

4. Incorrect hand placement

Trainer Liz Zarins reminds us of the importance of proper hand placement in deadlifting. Incorrect hand placement can cause strain and injury because it causes misalignment, “cranking the neck so it’s not in line with the spine, and a rounded back,” she explains.

What are some exercises you can do to prepare for deadlifting?

According to Wilking, there are a few deadlift alternative exercises you can do to prepare yourself for any of the deadlift variations above. Try doing bodyweight ‘Good Mornings’ to start. Since the movement requires you to place your hands behind your head, this will reenforce leading with the chest proud rather than diving and rounding your shoulders. Bodyweight movements are also always the best way to practice the movement pattern before introducing weight. Doing weighted or bodyweight bridges or shoulder elevated hip thrusts will also help you get in the habit of controlled movement in your posterior chain.

Click on the video below to learn how to do a single leg deadlift the right way.

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Fitness Fitness Tips

Published Feb 20, 2025

“I’m an Exercise Physiologist—Here’s Why You Shouldn’t Worry About Cortisol Spikes When You Do HIIT Workouts.”

There’s a difference between chronic stress and making your body work during workouts.

“I’m an Exercise Physiologist—Here’s Why You Shouldn’t Worry About Cortisol Spikes When You Do HIIT Workouts.”

There’s a difference between chronic stress and making your body work during workouts.

Published Feb 20, 2025

Written by

Jennifer Heimlich

Stocksy: Julia and Rob campbell

Published Feb 20, 2025

Written by

Jennifer Heimlich

Most of us are pretty stressed out these days. We stress over money, work, the news, and we stress over…stress. As if that wasn’t enough, lately we’re hearing more about how our workouts might exacerbate our stress. All over TikTok and Instagram, you’ll find fitfluencers warning that high-intensity cardio workouts spike our cortisol, aka “the stress hormone.” With posts racking up hundreds of thousands of likes and saves, the thought of making our stress worse—by doing something healthy—has clearly struck a nerve.

But is there any truth to these claims? Well, the reality is that it depends. Like most things on social media, there’s a good deal of nuance that gets lost. Here’s what experts want you to know before you swear off HIIT class for good.

What is cortisol and what does it do?

Cortisol is most commonly known as the stress hormone. Our adrenal glands release it whenever our brain perceives a threat—whether that’s physical or mental. This causes a cascade of changes designed to help us handle that extra stress. “It increases blood sugar, enhances the brain's use of glucose, and increases the availability of substances that repair tissues,” says exercise physiologist Rachelle Reed, Phd, ACSM-EP.

But cortisol actually does a lot more than simply turn on this fight-or-flight response. It plays a role in helping us fight infections, maintaining our blood pressure, regulating blood sugar levels, suppressing inflammation, and more. “Cortisol is a critical hormone,” says Susan Sotir, PhD, a triathlon coach and certified strength and conditioning specialist. “We need to have it to function as humans.”

Does exercise increase cortisol?

A tough workout is one of many stressors that will trigger a release of cortisol. Whenever you hit a certain intensity or duration that challenges your current fitness, the levels of this hormone will rise. “Your body needs to meet the demand of the stressor, so it's going to secrete more cortisol,” says Reed.

But here’s what many TikTok videos leave out: Since exercise only stresses us for a short period, your cortisol levels return to baseline fairly quickly after you cool down.

More importantly, a meta-analysis from 2022 found that regular physical activity can improve our cortisol regulation, actually decreasing levels overall. (That could partially be because exercise can improve our sleep, which has a major impact on our cortisol, says Reed.)

So sure, you’re going to see a cortisol spike when you look at a single workout on its own. But when you consider the overall picture painted by all those workouts put together, you see a hormone that’s better regulated in your day-to-day life.

Can too much cortisol be a problem?

The danger with cortisol comes when we’re under chronic stress, and instead of simply spiking then coming back down, it stays high. “That’s when things become dysregulated,” says Reed.

You’ll typically notice fatigue, weakness, and either increased hunger or a lack of it. “You feel ‘beat up’ for lack of a better phrase,” says Sotir.

If you linger in this state long-term, chronically high cortisol can lead to health problems like heart disease, impaired immune function, type II diabetes, mood disorders (like depression and anxiety), digestive issues, and more.

Before you start stressing, the good news is doctors can effectively test our cortisol levels to determine whether they’re actually behind any symptoms we’re experiencing. You’ll just want to keep timing in mind when you test: A healthy cortisol response is naturally highest in the morning, and during the follicular phase of our menstrual cycle.

How to adjust your workouts if your cortisol is chronically high

Our bodies are designed to experience an ebb and flow of cortisol levels. But if they never go down—either because of extreme stress, a cortisol disorder like Cushing’s syndrome, or certain medications that elevate it—that’s when you might reconsider your approach to fitness.

“If you're under duress all the time, perhaps engaging in a really stressful form of exercise is not your best option,” says Sotir.

The key there is not to stop exercising altogether. Because remember, with the right approach, staying active can reduce your stress levels.

Well-designed low-cortisol workouts are both low impact and low intensity. “They’re less likely to release a large amount of cortisol because they're not as stressful to your system,” says Reed. This can include yoga, walking, a low-key Pilates session, tai chi, slow strength training, or gentle swimming. Really, almost any workout with controlled movements where you can keep your breathing smooth and steady can qualify. “Focus on activities that are enjoyable and relaxing.”

Remember: Changing your fitness routine alone won’t solve the problem. If you are diagnosed with high cortisol, Reed says most physicians will also prescribe medication and other lifestyle changes (like improving your sleeping habits).

For most, a mix of high- and low-cortisol workouts is best

Even though the cortisol spike we get from hard workouts isn’t necessarily a bad thing, it’s not something we want every single day.

“When we're exercising, we are stressing all of our systems,” says Reed. “Not only your endocrine system—which is helping with cortisol regulation—but also your cardiorespiratory system and musculoskeletal system.” Training hard enough to spike that cortisol means you’re also putting major stress on your heart and lungs, and muscles and joints, which is only healthy as long as you keep it in moderation.

The key is finding a balance. The general exercise science rule is to do about 20 percent of our workouts at a high intensity (where our rate of perceived exertion hits about seven or higher on a scale of zero to 10). The remaining 80 percent should be done at a moderate effort (more like a four to six out of 10).

In reality, the vast majority of us don’t get enough exercise. And if you don’t have an actual cortisol problem, doing even less activity could unintentionally backfire and leave you with higher levels in the long run.

“Very few people are doing so much exercise that they need to scale back and do only low-impact, low-intensity work,” says Reed. “Unless you’re diagnosed with an actual disorder, it's good to be aware of, but probably not something you should be hyper-focused on.”

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Fitness Fitness Tips

Published Feb 10, 2025

The 5 Best Pilates Exercises to Improve Flexibility

Stretch your limits with these gentle movements.

The 5 Best Pilates Exercises to Improve Flexibility

Stretch your limits with these gentle movements.

Published Feb 10, 2025

Written by

Annita Katee

Photo Credit: Stocksy / Alexander Grabchilev

Published Feb 10, 2025

Written by

Annita Katee

Maybe you used to be bendier than Gumby–or maybe you dreaded the sit-and-reach test every year in school. Whatever your current flexibility (or lack thereof), it’s all too easy to believe your body's stretch potential can’t be fixed.

Experts in This Article

Emma Stallworthy

Pilates instructor and founder of Your Reformer

As someone who always struggled to touch her toes, I certainly felt that way. Fast-forward to when I discovered Pilates. Within a few months, I saw a noticeable improvement in my flexibility. It taught me an important lesson: Flexibility isn’t an all-or-nothing trait.

While things like genetics can influence flexibility, you can find meaningful progress from consistent stretching and mindful movement. In this article, we’ll dive into the impact flexibility has on our bodies, how Pilates can help boost it, plus a few go-to moves to add to your arsenal.

Why Does Flexibility Matter?

Flexibility refers to the ability of our joints to move with ease. “Good flexibility allows us to perform everyday movements like bending, squatting, or walking without discomfort,” says Emma Stallworthy, Pilates instructor and founder of Your Reformer. “It also helps maintain proper alignment in our spine, hips, shoulders, and neck, resulting in reduced strain and discomfort from prolonged sitting or standing.”

Beyond simply feeling amazing, increasing your flexibility can reduce your injury risk. “When our muscles can stretch and contract properly (aka are flexible), they absorb shock and impact better, meaning a reduced risk of overstretching, tearing, sprains, strains, and other injuries,” says Stallworthy.

Then there’s the boost in circulation we also receive, she adds. “This helps improve overall muscle function and decreases feelings of fatigue as the body can deliver nutrients more efficiently.”

Flexibility Myths and Facts

1. Poor flexibility means you are unfit.

FALSE

Being flexible and being fit are two completely different things. “Fitness is a multifaceted concept that encompasses various physical attributes including strength, endurance, cardiovascular health, and flexibility,” explains Stallworthy. “While flexibility is an important component of overall fitness, it is just one aspect of it.” With that said, when our flexibility is lacking, it can increase our chances of injury–which can land you on the sideline (leading to decreased fitness).

2. Your entire body is either flexible–or not.

FALSE

Our body is a complicated, interconnected system. “It’s entirely possible to be flexible in some areas of the body and not in others,” says Stallworthy. A lot of this comes down to our daily habits and movements. “For example, people who sit a lot during the day may develop tight hip flexors, hamstrings, and lower back muscles,” she says. “On the contrary, sports that involve repetitive movements like swimming might have excellent flexibility in the shoulders but less in the legs.”

3. Genetics play a part in flexibility.

TRUE

While they aren’t the sole determinant for your limberness (or lack thereof), they do play a role. “Our genetic makeup can influence factors like joint structure, tendon length, and muscle fiber type,” says Stallworthy. “However, it’s lifestyle factors that can significantly change and improve our flexibility over time. So while there may be some natural limitations, consistent deliberate stretching will improve flexibility beyond genetic predisposition.”

How Does Pilates Help Boost Flexibility?

The practice of Pilates is a match made in flexibility heaven. “Pilates is an excellent method for improving flexibility as it focuses on controlled, dynamic movements that stretch muscles while promoting strength, alignment, and coordination,” explains Stallworthy.

For example, movements that articulate the spine–such as rolling down and rolling up–help improve spinal mobility as they gently stretch the muscles that support the back and surrounding areas, Stallworthy says.

“Flexibility requires the development of stretch, particularly in stabilizing muscles,” says Stallworthy. “The power of Pilates is that it’s able to promote both strength and flexibility during each session.”

How Long Does it Take to Improve Flexibility?

If you can’t touch your toes on Monday, don’t expect you to be able to by Friday. “Improving flexibility takes consistent effort and is a gradual process,” says Stallworthy. “On average, you can start seeing noticeable improvements in flexibility within three to six weeks of consistent practice (ideally every day). However, significant changes might take three to six months, and maintaining flexibility requires long-term commitment.”

5 Pilates Moves to Increase Flexibility

These flex-friendly moves from Stallworthy are made to fit your specific needs: Complete the series as a cohesive routine to boost your total-body range of motion; or, pick and choose the moves you need the most and add them to your regular workout. These can also be a great way to cool down after a workout, or a wonderful way to start your day with some gentle movement.

Hip Flexor Stretch

Targets: hip flexors and quads

1.
Start in a half-kneeling position with your left foot out in front.
2.
Place your hands on your hips.
3.
Lean back slightly so you feel a stretch in your right quadriceps and hip flexors.
4.
Hold for five seconds, return to start; complete five reps, then switch sides and repeat.

Mermaid

Targets: side of the body, ribs, hips, and middle back

1.
Sit on the floor in a “z-sit” position–right leg bent in front of you, left bent behind you.
2.
Keeping your torso lifted, place your left hand on the floor beside your hip; inhale, and reach your right arm overhead.
3.
Exhale as you bend gently to your left, feeling a stretch along the right side of your body.
4.
Slowly return to the starting position. Repeat five times, then switch sides and repeat.

Swan

Targets: back, chest, and spine

1.
Lie facedown with your legs extended straight behind you hip-width apart; bring your elbows out to the side in line with your shoulders, placing your palms and forearms flat on the floor so your hands are next to your head.
2.
Brace your core to support your lower back.
3.
Press into your palms to lift your chest, straightening your arms without locking your elbows.
4.
Pause for one deep breath, then lower back down slowly, one vertebra at a time.
5.
Repeat five to eight times.

Roll down

Targets: back and spine

1.
Stand with your feet hip-width apart, arms relaxed by your sides.
2.
Gently tuck your chin toward your chest, then round your upper back and slowly roll your upper body down in front of your legs.
3.
Pause at the bottom, letting your arms dangle and your head relax; inhale deeply.
4.
Exhale, then slowly roll back up to the starting position.
5.
Repeat three to five times, focusing on smooth, deliberate movement.

Foot in Strap

Targets: hamstrings, inner thighs, ITB

1.
You’ll need a resistance band, yoga strap, or towel for this exercise.
2.
Lie faceup with your left leg straight; loop the band around your right instep, holding both ends of the band in your right hand.
3.
Keeping your tailbone firmly on the ground, straighten your right leg to extend your right heel over your right hip.
4.
With your hips even on the floor, slowly extend your right leg as far as you can out to the side of your body, stretching your inner thigh. Hold for two to five breaths.
5.
Use the band to gently raise your leg back to the starting position, before moving it across your body to stretch the outer hip and thigh. Hold for 2-5 breaths.
6.
Repeat two more times in each position, then switch legs.

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