Hamstring Deadlift Instructions

The deadlift is a full-body exercise that Lou Schuler, author of “The New Rules of Lifting for Women,” claims is one of the most useful gym exercises in existence. From a functional perspective, it mimics lifting something heavy off the floor--like furniture, boxes or a child. The movement activates the hamstrings at the back of the thighs, the glutes and the muscles of the back. You can perform the deadlift with several different variations, but the Romanian, or stiff-legged deadlift, provides the greatest activation for the hamstrings.

Step 1

Load an Olympic barbell with weights heavy enough to fatigue you in eight to 12 repetitions. Begin with an unloaded barbell if you are new to the exercise. Set the bar on the floor in front of you.

Step 2

Stand with your feet shoulder-width apart and squat down to grab the bar with an overhand, shoulder-width grip. Extend the knees as you hinge upward from the hips. Allow the bar to hang from the arms in front of the thighs.

Step 3

Hinge from the hips and lower the bar along your thighs so that it rests just below your knees. Soften the knees slightly as you hinge and keep the back from sagging or arching. Keep your abdominals contracted throughout the exercise.

Step 4

Raise your body upward, using your hips to help you straighten your torso. Draw your abdomen in toward your spine as you return upward to the starting position.

Tips and Warnings

Beginners should do just one set of eight to 12 repetitions. After several weeks, add in a second and third set with at least a minute between them.
If you have joint issues or back problems, particularly in the lower lumbar spine, do not attempt this exercise warned Disa Hatfield on the Protrainer Online website.