Legs · Barbell
Jefferson Deadlift
How to do the jefferson deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart and the weight over the mid-foot. Hinge at the hips and bend your knees to grip the weight with a flat back. Lift the weight by extending your hips and knees, then lower it back down under control.
- 1Straddle the bar with one foot ahead of the other and hinge at your hips to grip it; you should feel your hamstrings, glutes, and obliques working
- 2Keep your torso neutral and your core engaged as you lift the bar straight up
- 3Squeeze your glutes at the top and feel balanced between both legs
Common mistakes
- Don't twist your spine or allow your shoulders to rotate unevenly
- Avoid jerking the bar off the ground or rounding your lower back
- Don't shift all your weight to one leg; keep the movement symmetrical
Muscles worked
The jefferson deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, quads, upper traps, upper abs, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- QuadsSupport
- Upper TrapsSupport
- Upper AbsSupport
- CalvesSupport
Jefferson Deadlift strength standards
See how your jefferson deadlift ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM172.5 lb
Silvere1RM260 lb
Golde1RM370 lb
Platinume1RM480 lb
Diamonde1RM545 lb
Champione1RM600 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the jefferson deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.