Deadlifts are an example of acompound exercise, which means they use multiple groups at once.
As a result, your workout becomes more efficient, since youre working many muscles with just one exercise.
Deadlifts also give you a greatcore workout.
Kelsey McClellan
Over time, deadlifts can help improve stability and core strengthno crunchingor planking required.
Romanian (Stiff-Leg) Deadlift
Before getting fancy, master a basic deadlift like this one.
Stand with your feet hip-width apart, knees slightly bent.
Hold a kettlebell by the handle with both hands in front of your thighs.
Hinge at your hips, bending slightly at your knees.
Push your butt way back and keep your back flat.
Your torso should be almost parallel to the floor.
Touch the bottom of the kettlebell to the floor.
Keeping your core tight, push through your heels to stand up straight.
Keep the kettlebell close to your body as you pull.
Pause at the top and squeeze your butt.
Stand with your feet together, holding a dumbbell in each hand in front of your legs.
This is the starting position.
Keep your back flat.
(If your hamstrings are tight, you may not be able to lift your leg as high.)
Pause there and squeeze your butt.
Thats because while youre primarily working the one leg, the other leg still helps you balance.
This also allows you to lift heavier than a single-leg deadlift because youre more stable, says Williams.
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Youll be working your front leg.
Hinge at your hips to lower your body.
Push your butt far back and keep your back flat.
Your torso should be almost parallel to the floor.
Keeping your core tight, push through your front heel to stand up straight.
Keep the weights close to your shins as you pull up.
Pause at the top and squeeze your butt.
The point is to have a different amount of weight on both sides of your body.
Challenging your stability means challenging your corethose muscles have to engage and work to keep your torso from rotating.
Stand with feet hip-width apart, grabbing the weight (or weights) with your arms straight.
Hinge at your hips with your knees slightly bent to lower your body.
Push your butt far back and keep your back flat.
Your torso should be almost parallel to the floor.
Keeping your core tight, push through your heels to stand up straight.
Keep the weights close to your shins as you pull.
Don’t have a glider?
A paper plate or towel will work too.
Stand with feet together, holding one weight in your left hand in front of your left thigh.
Place your right foot on a glider (or paper plate or towel).
Keep your back flat.
Keeping your core tight, push through your left heel to stand up straight.
Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out.
(The more you turn your feet out, the more this move will work your inner thighs.)
Hold a weight in each hand in the middle of your legs.
(you’re able to also use just one weight, holding it with both hands).
Hinge at your hips and bend your knees to lower your body.
Push your butt far back and keep your back flat.
Your torso should be almost parallel to the floor.
Keeping your core tight, push through your heels to stand up straight.
Keep the weight directly underneath your body as you pull.
Place alooped resistance bandstraight on the floor and step on it with both feet to secure it firmly.
Keep enough slack in the middle of it for you to pull up.
Hinge forward at your hips to lower your body, keeping your back flat.
With both hands, grab both parts of the resistance band and lift it to about shin height.
This is starting position.
There should be enough slack in the band so you dont feel tension yet.
Push through your heels to pull the band up so you stand up straight.
Pause at the top and squeeze your butt.
Plus, because its unilateral, youll be working on any strength imbalances too.
Stand with your feet together and the band looped under your left foot.
Shift so all of your weight is in your left foot.
Keep your core engaged to help with balance.
Return your right foot to the floor to return to your starting position.
Stand behind a barbell with your feet about shoulder-width apart.
Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body.
Bring your hips forward and squeeze your abs and glutes at the top.
Keep the bar close to your body the entire time and maintain a flat back.
