"Deadlifts are a great glute exercise because they require maximum effort in the hamstrings and glutes," Salina said. Aurimas Juodka, NSCA-CSCS and certified personal trainer, added that deadlifts are "one of the most effective multi-joint exercises." He recommended that beginners use a barbell or dumbbells.
- 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.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
- This counts as one rep.
