A variation of the traditional deadlift that can provide a greater range of motion and target the hamstrings and glutes.
- +Works multiple muscles including glutes, hamstrings, and lower back
- +Can be done anywhere with dumbbells
- +Compound exercise with multiple muscles involved
- –Risk of injury if done incorrectly
- –Not suitable for people with back issues
This exercise targets:
–
Glutes
Hamstrings
Hamstrings
Adductors
–
Lower Back
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand hip-width, toes forward; hold dumbbells at your sides with palms facing you
- Brace your core, pull shoulders down/back, keep a neutral spine
- Push hips back to hinge; soften knees, shins vertical
- Slide dumbbells down close to your legs to mid-shin while keeping chest proud
- Stop when you feel a hamstring stretch, without rounding your back
- Drive through your heels to stand; extend hips and knees together, squeeze glutes at the top (don’t lean back)
- Lower the dumbbells the same path under control; inhale down, exhale up