One of the most basic of weight-room moves, the deadlift is essential for correcting body imbalances and posture, as well as lifting the butt muscles.
- Stand, holding two dumbbells (or a barbell) in front of your thighs with knuckles pointed outward, 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. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
- Keep the weights or barbell close to your legs, almost touching them.
- Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down (for example, beginners may want to take four seconds to bend down and two seconds to pull up). Don't use your back, and do not round your spine.
- Do three sets of 12-15 reps.