6Dumbbell Deadlifts
If performed properly, deadlifts can be great for improving the strength of your glutes and hamstrings. The first step is to stand with both feet hip-width apart. Hold a dumbbell in each hand and the palms should face the thighs. Next, bend in the knees slightly and gradually lower the dumbbells to the floor until they are at the middle of the shins. Contract the glutes to slowly return to the initial position. Try to do 2 to 3 sets of 8 to 12 reps. During the exercise, it is important to have a neutral spine and engage the core. Beginners should begin with a light-weight dumbbell and try to make their form perfect before go for more advanced variations. This may help prevent possible injuries and work out the glutes instead of getting the power from the lower back.[6]
