How to do the Backpack Deadlift

The Backpack Deadlift is a lift & carry move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 2/5
• Glutes
• You need: Backpack

Form cues

1. Pack between your feet, hinge with a flat back
2. Push the floor away and drive your hips forward
3. Lower it slowly and silently

Muscles worked

Glutes — Drive your hips forward to stand

More bodyweight glutes exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Backpack Deadlift
2. Step 2 · Single-leg RDL

More moves for the same area

• Glute BridgeLevel 1/5
• Hip CARsLevel 1/5 · Wall
• Good MorningLevel 1/5
• 90/90 SwitchLevel 1/5
• Crab WalkLevel 2/5
• Deep Squat HoldLevel 2/5

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