Deadlift

A deadlift is a hip-hinge exercise where you lift a loaded barbell or other weight from the floor by bending at the hips and knees, keeping your back straight, then standing up tall. It works your glutes, hamstrings, back, and grip, and loads the spine and hips directly through the legs and trunk.

Deadlifts matter for bone health because they are a form of resistance training that puts real mechanical load on the spine and hips, the two areas most affected by osteoporosis. Researchers have studied supervised, progressive deadlifting along with other strength and impact exercises in postmenopausal women with low bone mass, looking at how the spine and hip respond to this kind of loading over time. Results across studies have varied, and exercise is best understood as one part of supporting bone and muscle health rather than a guaranteed way to change bone density.

Because deadlifts involve spinal loading and often some forward bending, they need proper form and, for many people with diagnosed osteoporosis or a prior spine fracture, guidance from a physical therapist or trained coach before adding heavier loads. The closely supervised, progressive approach used in research isn't realistic or appropriate for everyone, especially those with vertebral fractures, joint replacements, or low physical reserve. Your doctor or physical therapist can help decide if and how deadlifting fits your situation.