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Upper Legs · Weighted
Plate Deadlift
Plate Deadlift is an intermediate compound strength exercise that works the glutes (upper legs), with the lower back, quadriceps and forearms assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes
- Hamstrings
Secondary muscles
- Lower Back
- Quadriceps
- Forearms
How to do Plate Deadlift
- Stand with a weight plate on the floor in front of you, feet hip-width apart.
- Hinge at your hips, bend your knees and grip the plate by its sides.
- Drive through your feet to stand tall, holding the plate in front of your thighs.
- Lower it back down by hinging at your hips.
Form tips
- Keep your back flat throughout.
- Keep the plate close to your body.
Plate Deadlift alternatives
More glutes exercises
Plate Deadlift FAQ
What muscles does Plate Deadlift work?
Plate Deadlift mainly works the glutes in the upper legs. The lower back, quadriceps and forearms work as secondary muscles.
What equipment do you need for Plate Deadlift?
You need a weighted.
How many sets and reps of Plate Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Plate Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Deadlift?
Other exercises for the glutes include Barbell Deadlift, Single Kettlebell Deadlift, Barbell Coan Deadlift and Barbell Sumo Deadlift.
For developers
Use Plate Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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