!) Adding the bell creates an extra stability challenge as you work your booty, legs, and core! One of the most underrated exercises: the deadlift! So here you have ‘em — 5 variations of the traditional deadlift that’ll strengthen your booty and target your legs, too! Because the exercise is done while balancing on a single leg, it adds a nice balancing element to the lift. Thanks to that, your stabilizer muscles in your core and your hip muscles will need to work extra hard to help you keep your balance and your form. The exercise is performed whit a short split stance, which adds a nice balancing element to it. With a flat back, start to lift the weight up. Barbell Romanian Deadlift. Make sure your back is flat, and start to lift the weight up. My favorite tempo with my clients for the Romanian DL is a slow lower to mid-shin and then a quick lift to the standing position. Romanian Deadlift Variations for Stronger Hamstrings . Today’s booty-crazed world has shifted the focus behind us, and we’re not complaining: Your posterior chain is a powerful partnership between glutes and hamstrings that propel you to faster sprints, bigger lifts and higher jumps. Keeping your balance will require your glutes to work extra hard, thus engaging them more and training them more effectively. 10 Deadlift Variations to Light Up Your Legs and Butt Kettlebell Romanian Deadlift. Regular Deadlift. It’s a compound, multi-joint movement that, when done correctly, is an effective exercise for the hamstrings, glutes, quads, and back. Start by preparing your platform on which you will be standing on. The distance between your legs should be about 1 to 2 feet. The landmine deadlift is a straightforward variation which not only allows the glutes to be trained but may also facilitate improvements in deadlift … The hamstrings are responsible for hip extension, assisting the gluteus maximus during the deadlift. (You can also hold a dumbbell in your left hand or both hands for extra resistance.) Save my name, email, and website in this browser for the next time I comment. The single-leg deadlift is another great exercise to use to target your glutes. Your email address will not be published. You can also perform the straight legged deadlift with a kettlebell. With the barbell on the floor in front of you, stand with feet hip-width apart. Romanian Deadlift muscles worked: Primary muscles worked: glutes, quads, and hamstrings; Secondary: lower back, core, adductors #2 Stiff Leg Deadlift. It’s actually a super effective exercise and a great deadlift to target and train your glutes. Join us in the Tone It Up Strength program here!) The exercise is performed on a single leg while you rest your other leg on an elevated surface behind you (at about knee high). Here are the results. Thanks to the wide starting stance, your upper body will be in a much more upright position compared to the conventional version. Place a barbell in front of yourself. Now, this exercise is not only an easier alternative to the conventional DL, it’s also a good exercise to target and train your glutes more effectively. Now, this requires a fair amount of flexibility and mobility in your legs and hips. Both are great for building, toning, and increasing the strength of your glutes. My favorite tempo with my clients for the Romanian DL is a slow lower to mid … Deadlifts can be tough to learn and even tougher on the lower back. The sumo lift is also a much safer and lower back friendlier option. Stand in front of your weight (either a barbell or a set of dumbbells). With the barbell on the floor in front of you, stand with feet hip-width apart. Repeat, then switch sides. Hinge forward again at the hips to lower chest and bell toward the floor until you’re about parallel to the ground. It’s considered by many to be one of the best exercises to train your hips, glutes… Top 7 Variations For Your Butt. Hold at the top and then return the barbell to the floor. Deadlifts Best for Glutes. Hinge at the waist, sending your booty back and keeping your back flat and core engaged. While performing the RDL you have three options. Use the variations to your advantage to target specific muscle groups. Pull your shoulders back and squeeze your glutes at the top. Liked this article? In the landmine variation, you have a slightly more upright position throughout the lift. How: A) Stand with your feet hip-width apart, shins touching the bar. But what makes the deadlift such a great exercise to use to strengthen and build your butt muscles? Hinge at the waist, sending your booty back and keeping your back flat, core engaged, and dumbbells close to your legs. But for this stiff-legged variation, you keep your knees in one softly bent position as you hinge at the waist and send your hips back. Hinge at the waist, sending your booty back and keeping your back flat, core engaged, and dumbbells close to your legs. Grasp the barbell with a shoulder-width grip (preferably a double overhand grip). Well, for starters, it’s one of the easiest and beginner-friendliest variations of the conventional lift. Deadlift Variations For Runners. And finally, the third option is to start the RDL from the floor. Pause at the top for a second and then lower the weight back down. Deadlift variations are the exception and are categorized according to the movement (pulling a barbell off the floor from a dead stop). There are literally dozens of modifications and versions of this lift. Here’s how to do it: Grab a pair of dumbbells, held in front of you, palms facing you. This variation puts more emphasis on the quads and glutes. Tighten your upper back and lats. Plant your supportive foot into the ground. The stiff leg deadlift is by far the most popular deadlift, especially among females when it comes to building bigger glutes. Your feet should be placed wider than your shoulders. The Romanian deadlift is a very similar move to the traditional deadlift, but on the descent, you will only take the bar to mid shin. The Romanian Deadlift. Because the deadlift requires knee and hip flexion and extension, it’s going to engage the quads to a large degree while also loading the hamstrings. It’s basically science. Romanian Deadlift muscles worked: Primary muscles worked: glutes, quads, and hamstrings; Secondary: lower back, core, adductors #2 Stiff Leg Deadlift. This variation is performed with a standard straight bar. There are also a bunch of different deadlift variations to choose from. This post includes different types of deadlift variations you can do with the dumbbells, how to do dumbbell deadlift with proper form and technique as well as benefits of dumbbell deadlifts. Glute bridge variations (banded, single leg, etc. Now push your hips back and hinge your upper body forward until you can reach the barbell. Out of the two, most people think the squat would be better for improving your glutes. Lift your other leg completely up and extend it while lowering your torso until it’s nearly parallel with the floor. Hip Thrusts Should Be in Your Glute Routine Too Deadlifts are an effective all-around exercise for the lower body. The main movement in the Deadlift is hip extension, with minimal knee extension. Repeat. Powering through the toes in this motion actually targets the glutes better than a … The Bulgarian deadlift might look somewhat strange and awkward at first glance, but as the saying goes, looks can be deceiving. Deadlifts also work all the surrounding hip/pelvic muscles. In this article, we are going to take a look at all the deadlift variations that are best and most effective for targeting and training your glutes. Try these deadlift variations, then head to the Tone It Up app for our fave Leg Day workouts you can do right at home! When you have lifted the weight up, it’s time to take a split stance. Also, because it’s performed on a single leg, it requires your hips (and your glutes) to work much harder to help you maintain your form, posture, and your balance. Another variation of the deadlift that works the glutes is the Romanian deadlift. Push and drive through your feet and lift the barbell up. Place it in front of your barbell. Push your hips back and grasp the barbell from its collar. Keep your back flat for the entire exercise. Jefferson Deadlift. There are few exercise moves that come close to the deadlift in terms of what it can offer, and how it can work your body. For the first thing, set up your landmine rig. The Best Deadlift For Glutes! TAGS: close grip, core blaster, ... Let the band pull you back while arching hard, and extend the hips really focusing on the glutes. And by adding resistance (hello, So here you have ‘em — 5 variations of the traditional deadlift that’ll strengthen your booty and target your legs, too! What makes the deadlift even better: you have tons of options to switch it up to test your stability and strength even more! Grasp the bar with a double overhand grip at about your shoulder-width. For example, even though goblet squats (especially when you squat low) work the quads, glutes, and hamstrings, they’re considered to work the quads, primarily. Your range of motion depends on your hip and hamstring flexibility. Keep your back flat and your head in a neutral position for the entire exercise. It’s basically science. All in all, variety will help in your glute approach will help you continue to make gains and … The classic deadlift is a powerlift designed to work your glutes and hamstrings when performed correctly. Deadlift Variations for Added Challenge and Better Form. A room full of pro-lifters who look like they could go up against Rocky can be enough to put you off trying deadlifts. It will also help you increase your hip mobility and develop your hip-hinge movement. It’s easier on the quads than some deadlift variations, targeting the glutes and hamstrings that little bit more. Be sure to pay close attention to using proper form on … While keeping your legs straight, push your hips back and let your torso naturally drop or hinge forward with the weight. The second option is that you could use a squat rack or some other kind of a platform to grip the barbell from. Pop your left heel and move your left toes back, in line with your right heel. Conventional Deadlift; This is the classic form of a deadlift and the foundation of all other variations. Generally, the bottom of the movement is below the knees but above the ankles. Required fields are marked *. The landmine deadlift is a fantastic variation to use to target and train your glutes. The Best Deadlift For Glutes! Once you’ve achieved depth, lift back up and return to your starting position and contract the glutes. And by backside, we mean both your booty and your hamstrings, a power duo for stronger runs (or walks), better balance, and even good posture! It’s effective both with or without weights. Strengthening your glutes means stronger lifts. Deadlift vs Squat for Glutes. The Jefferson deadlift – also known simply as the Jefferson lift – is a classic strongman movement. Next, rest one of your legs on the bench behind you. The deadlift is a common favorite among many weightlifters. The second half of the movement to bring the bar from the knees to a lock-out will primarily be targetting the muscles of the low and mid back, as well as the glutes and hamstrings. Deadlifting with bad form can be bad for your back but deadlifting safely with the correct form will hugely strengthen your back, hamstrings and glutes. 5 Deadlift Variations For A Strong Booty And Legs Switch Up Your Deadlift With These 5 Variations. Extend your hips and knees and lock them. You can use a double overhand or a mixed grip (whichever you prefer). Drive through the right foot to stand back up. Repeat. Hold for a second and then lower the barbell back to the floor in a controlled manner. The deadlift is a common favorite among many weightlifters. Engage your core and roll your shoulders slightly back to help you engage your lats and upper back as well. Hinge forward again at the hips to lower chest and bar toward the floor until you’re about parallel to the ground (if using weight plates, you should tap the ground). It’s considered by many to be one of the best exercises to train your hips, glutes, and your hamstrings. The exercise can be done from the floor or whit stiff legs. Romanian Deadlift Variations for Stronger Hamstrings . Well, thanks to the foot placement and your hip/knee angle in the exercise, the sumo stance variation will target your glutes more and to a greater extent. By working just one leg at a time you better your balance, and address any imbalances you have between sides. Drive through your feet to stand up, bar lifting to your thighs. 11 Deadlift Variations and Why They’re Important 1. Drive through the feet to stand back up. Be sure to work both of your legs equally. To do the Conventional Deadlift using a barbell, stand with a barbell right up against your shins and your feet about hip-width to shoulder-width apart. Your email address will not be published. Many powerlifters can deadlift much more sumo-style. Each modified for a specific purpose. Drive through the feet to stand back up. And by that, I mean literally lean forward into the weight. Basic deadlift. In my honest opinion, it’s the best deadlift for glutes and one of the most effective hamstrings and glutes exercise out there. Many people find the sumo stance version to be a much easier lift, and they can actually pull more weight up this way. Repeat. (PS Want to try this move with us step-by-step? Given the simplicity of a deadlift, there are a few variations of the exercise to cover. It helps you somewhat isolate your glutes and hamstrings, and it lets you load them with some serious weight (which is great both for strength and for muscle hypertrophy). So what makes it such a great deadlift for glutes? Stiff-Leg Sumo Kettlebell Deadlift. It’s also one of the deadlift variations I see most people do wrong. While they are all similar, each works the hamstrings and glutes slightly differently. You can add these variations in to your workout or sub one in your circuit in place of a regular deadlift. Deadlifts are a hip-dom­inant move: Your glutes and hamstrings are doing the brunt of the work with each rep, Tenney says. Fully extend your hips and your knees. Hold it for a second, and then bring the weight back up by pushing your hips forward. The Standard Deadlift. You should feel it in your lower half, but not your low back! Most Popular Deadlift Variations. Engage and brace your entire midsection. It’s a good alternative for beginners, and it’s often the go-to lift for women. Resistance Band Deadlift - Exercise Guide,…, Deficit Deadlift: How To Do, Benefits And Variations, Split Stance Romanian Deadlift Exercise Guide, Landmine Deadlift: How To Do, Benefits And Variations. Both strengthen the muscles of the legs and glutes, but they do activate slightly different muscle groups. 10 Deadlift Variations #1 - Conventional Deadlift The granddaddy of all deadlifts. The deadlift works all leg muscles from the quads to the hamstrings, glutes (butt), and calves. While most deadlift variations focus more on the posterior chain, trap bar deadlifts work the quads to a high degree as well. So take a short step backward with one of your legs and a short step forward with the other. Plus, it’s a safe and easy alternative for the ladies struggling with their form.This is because, unlike with a barbell, you can safely lean forward into the lift. Regular Deadlift. 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