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Deadlifts, Hamstring Rolls and More Exercises for the Hamstrings

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Updated April 09, 2014

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Deadlift with Dumbbells
Deadlifts, Hamstring Rolls and More Exercises for the Hamstrings
Paige Waehner

More Hamstring Exercises: Deadlift | One-Legged Deadlift | Hamstring Rolls | One-Leg Hamstring Rolls | One-Leg Hip Lifts on the Ball | Bent Knee Deadlifts | Barbell Deadlifts | Seated Slides | One-Leg Deadlift w/ Balance Challenge | Pull Through | Deadlift Combo

Deadlifts are the perfect back body exercise, targeting the lower back, glutes and hamstrings. One reason they're amazing is that, not only do they work multiple muscles, they also mimic a movement we do all day long--bending over to pick things up. This move requires perfect form in order to protect your back. If you have any back problems or feel any abnormal pain in the lower back, skip this and work on strengthening the lower back before trying it again.

  1. Stand with feet about hip-distance apart and hold weights in front of thighs.
  2. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.
  3. Lower as far as your flexibility allows. You can bend the knees slightly if you need to.
  4. Push into the heel to go back to starting position.
  5. Do 1-3 sets of 10-16 reps.

Tips:

  • Don't round the shoulders forward. To keep your back flat, look up as you lower down.
  • Don't bend the knees as you lower down. This is not a squat, but a move that comes from the hips. Keep your knee at the same angle throughout the movement.
  • Use light weights until you get the hang of it.
Related Video
Tone Thighs and Hips With a Resistance Band
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