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Many would argue that compound exercises such as squats are more beneficial but deadlifting is one of the best compound exercises you can do to increase strength and muscle mass. It works virtually every muscle, with emphasis on the quadriceps, hamstrings, gluteus maximus and most muscles of the back and also the forearms.
Here's what you need to know... 1  Higher-rep sets of deadlifts can build endurance and burn fat. 2  Deadlifts won't thicken the waist. 3  Deadlifts lessen some of the negative effects that come with high heels and bad posture.  The deadlift is a foundational movement that will help with more advanced training like Olympic lifts.