Learn the details of the deadlift when you read more.
- Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Now squeeze your glutes to slowly pull yourself up. Don't use your back and do not round your spine.
- Do three sets of 12 reps.
Along with working your glute, this exercise works your hamstrings and low back, too. After doing three sets or 12 to 15 reps, I like to take child's pose to stretch out my back.