This Is the 1 Dumbbell Exercise I Do at Home That Leaves My Butt the Most Sore

If you have a pair of dumbbells, you can do this one exercise at home (or anywhere!) that will instantly target the butt and hamstrings. The classic deadlift is simple but intense. Be sure to challenge yourself and go for a heavier weight if you really want to build your booty.

I like to use 25 pounders and do this deadlift and push-up workout. It's one of my favorites because the next day, I can always count on my legs and butt being crazy sore!

When doing dumbbell deadlifts, you bend your knees to lower the weights. Do not keep the legs straight, because you'll end up straining your back. Here's how to do the dumbbell deadlift properly.


Dumbbell Deadlift

  • Stand with the feet hip-distance apart.
  • Hold a dumbbell in each hand by your sides with straight arms.
  • Push your butt back as you bend the knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
  • Straighten your legs to stand up.
  • This completes one rep.