Barbell Deadlift
Gym · Hamstrings, Glutes, Back, Traps · also called Conventional deadlift
How to do it
- Set the bar over your mid-foot, almost touching your shins
- Push your hips back and take a grip just outside your legs
- Bend your knees until your shins meet the bar, then lift your chest
- Breathe in, brace your abs hard, then pull the slack out of the bar
- Do not think about lifting the bar — think about pushing the floor away
- At lockout squeeze your glutes and stand tall; do not lean back
Common mistakes
- Rounding the lower back — lighten the load and lift the chest before you pull
- Letting the bar drift away from your body — keep it grazing your legs
- Loading beyond what your technique can hold; end the set once the back rounds
The deadlift trains the whole back of the body — hamstrings, glutes, the muscles that hold the spine upright, and grip — in one movement, which is why most strength programmes build around it. It suits lifters who have already learned to hinge and who have a barbell and plates available. Three to five sets of three to six reps works well for strength. Because it loads the spine heavily, technique should set the ceiling on weight, and a back that rounds means the set is over.
No gym access? Try Romanian Deadlift, Dumbbell Romanian Deadlift, Single-Leg Romanian Deadlift.
Romanian Deadlift
Gym · Hamstrings, Glutes · also called RDL
How to do it
- Stand tall with the bar at your hips, feet about hip-width apart
- Keep a soft, fixed bend in your knees — they do not travel forward
- Push your hips back and let the bar graze your legs on the way down
- Keep your shoulders pulled back so the bar stays close to your body
- Stop where the hamstrings feel a strong stretch — often just below the knee
- Drive your hips forward to stand, squeezing your glutes at the top
Common mistakes
- Turning it into a squat — this is a hip hinge, so send the hips back
- Rounding the lower back to chase extra depth; stop where the stretch ends
- Letting the bar drift forward — pull it back against your thighs each rep
The Romanian deadlift loads the hamstrings and glutes through a long stretch and teaches the hip hinge that every heavier pull depends on. It needs only a barbell, which makes it a natural second movement on a lower-body day for beginners and experienced lifters alike. Three to four sets of six to twelve reps suits most people. The spine is still under load, so a flat back and a moderate weight matter more than how far the bar travels.
No gym access? Try Dumbbell Romanian Deadlift, Single-Leg Romanian Deadlift, Barbell Deadlift.
Dumbbell Romanian Deadlift
Dumbbell · Hamstrings, Glutes · also called Dumbbell RDL
How to do it
- Hold a dumbbell in each hand in front of your thighs
- Set your feet hip-width and keep a soft, fixed bend in your knees
- Push your hips back towards the wall behind you, chest staying up
- Keep the dumbbells close to your legs on the way down
- Stop when your hamstrings feel a strong stretch, not at a fixed depth
- Squeeze your glutes to stand tall — do not lean back at the top
Common mistakes
- Bending the knees too much and losing the stretch — set one knee angle and hold it
- Letting the dumbbells swing away from the body — keep them brushing your legs
- Rounding the upper back as the weight lowers; set the shoulders back first
The dumbbell Romanian deadlift is the simplest way to learn the hip hinge, and it trains the hamstrings and glutes with nothing more than a pair of dumbbells. Beginners benefit from the short learning curve, while experienced lifters use it as accessory work after a heavier pull. Three sets of eight to fifteen reps is a sensible starting point. The lower back still works hard here, so the weight should stay light enough to keep the spine flat.
No dumbbells? Try Romanian Deadlift, Single-Leg Romanian Deadlift, Band Good Morning.
Good Morning
Gym · Hamstrings, Lower Back
How to do it
- Start far lighter than you think you need, even an empty bar
- Set the bar across your upper back as for a squat, never on your neck
- Set your feet hip-width with a soft, fixed bend in the knees
- Hinge at the hips with a rigid, neutral spine
- Lower only as far as you can hold a flat back
- Drive the hips forward to stand, finishing tall with the glutes squeezed
Common mistakes
- Going heavy — the leverage here is unforgiving; add weight in small steps
- Rounding the lower back at the bottom; cut the range of motion short
- Bending the knees further as it gets hard — hold the knee angle and hinge
The good morning loads the hamstrings, glutes and the muscles that hold the spine upright, which makes it useful for lifters whose back tires before their legs on heavy pulls. It needs a barbell and a rack, and it suits experienced lifters rather than beginners. Three to four sets of eight to twelve controlled reps is plenty. The bar sits a long way from the hips, so the spine takes a real load — keep the weight modest and stop when the back rounds.
No gym access? Try Romanian Deadlift, Band Good Morning, Dumbbell Romanian Deadlift.
Single-Leg Romanian Deadlift
Bodyweight · Hamstrings, Glutes, Balance · also called Single-leg RDL
How to do it
- Stand on one leg and extend the other straight behind you
- Hold a bag or water bottle in the opposite hand to add load
- Fix a soft bend in the standing knee and keep it there
- Hips back, torso forward — body and rear leg form one line
- Lower until the standing hamstring stretches, then stop and hold that line
- Squeeze the standing glute to drive yourself back up to tall
Common mistakes
- Letting the hips rotate open — keep both hip bones facing the floor
- Bending the standing knee too much — fix one knee angle and hinge instead
- Wobbling through fast reps — slow the descent, or touch a wall for balance
The single-leg Romanian deadlift trains the hamstrings and glutes one side at a time while the hip and ankle work to stabilise, which exposes side-to-side differences a barbell can hide. It needs no equipment, so it travels well, though the balance demand makes it awkward at first. Two to four sets of six to twelve reps per leg is a reasonable dose. Beginners can rest a hand on a wall until the movement feels steady.
Other ways to train this: Dumbbell Romanian Deadlift, Band Good Morning, Romanian Deadlift.
Band Good Morning
Bodyweight · Hamstrings, Glutes
How to do it
- Stand on the middle of the band with your feet hip-width apart
- Loop the top over your head to rest across your upper back
- Set a soft bend in your knees and brace your abs
- Hinge at the hips with a completely flat back
- Lower until you feel the hamstrings stretch, then stop
- Drive your hips forward to stand tall and squeeze your glutes
Common mistakes
- Squatting instead of hinging — send the hips back, not the knees forward
- Rounding the upper back under the band; keep the chest open
- Using a band with too little tension — double it over or use a thicker one
The band good morning teaches the hip hinge with far less spinal load than a barbell, which makes it a sensible first step towards Romanian deadlifts and heavier pulls. All it needs is one long resistance band, so it works at home or while travelling. Two to three sets of twelve to twenty reps suits most people, and it doubles as a warm-up before lower-body training. Band tension is easier to judge by feel than by any number.
Other ways to train this: Dumbbell Romanian Deadlift, Single-Leg Romanian Deadlift, Romanian Deadlift.
Barbell Hip Thrust
Dumbbell · Glutes, Hamstrings
How to do it
- Sit on the floor with your upper back against the long edge of a bench
- Pad the bar with a towel or mat, then roll it over your hips
- Feet flat, set so your shins are vertical at the top of the rep
- Chin slightly tucked and ribs down — look forward, not up
- Drive through your heels and squeeze the glutes hard at the top
- Stop when your thighs are parallel to the floor — do not push higher
Common mistakes
- Over-arching the lower back at lockout — tuck the ribs and stop at parallel
- Pushing through the toes; shift your weight back into the heels
- Feet too far forward, handing the work to the hamstrings — bring them closer
The hip thrust loads the glutes hardest at the top of the range, exactly where squats and deadlifts get easiest, so it complements those lifts rather than repeating them. A bench and a barbell work best, though a heavy dumbbell across the hips does the job at home, and the movement is straightforward enough for beginners. Three to four sets of eight to fifteen reps is a common range. The weight sits on the pelvis, so a pad and a controlled finish matter.
No dumbbells? Try Glute Bridge, Single-Leg Glute Bridge.
Glute Bridge
Bodyweight · Glutes · also called Floor bridge
How to do it
- Lie on your back with knees bent and feet flat, hip-width apart
- Set your heels about a hand's length from your backside
- Brace your abs and tuck your ribs down towards your hips
- Push through your heels and lift until hips, knees and shoulders line up
- Squeeze your glutes for a full second at the top
- Lower under control until your hips almost touch the floor
Common mistakes
- Lifting with the lower back instead of the glutes — brace the abs and stop lower
- Feet too far away, so the hamstrings take over; walk them closer in
- Rushing the reps — pause at the top and lower slowly
The glute bridge is the simplest way to train the glutes, and it needs nothing but floor space, which makes it a good starting point for beginners and a reliable warm-up for everyone else. It also teaches the ribs-down, braced position that heavier hip work depends on. Two to three sets of twelve to twenty reps works well, and once that feels easy a single-leg version or added weight keeps it useful.
Other ways to train this: Barbell Hip Thrust, Single-Leg Glute Bridge.
Single-Leg Glute Bridge
Bodyweight · Hamstrings, Glutes
How to do it
- Lie on your back with one heel set under your knee
- Lift the other leg and keep that knee bent or straight
- Brace your abs so your ribs stay down
- Drive through the heel of the working foot and lift the hips
- Keep your hips level — do not let one side drop
- Squeeze the glute for a second at the top, then lower under control
Common mistakes
- Arching the lower back to gain height — squeeze the glutes and stop lower
- The hip on the raised-leg side dropping — keep both hip bones level
- Rushing the reps — pause at the top and lower over two seconds
The single-leg glute bridge loads the glutes and hamstrings one side at a time, so a stronger leg cannot cover for a weaker one. It needs nothing but floor space, which makes it a sensible starting point for beginners and a useful warm-up or finisher for experienced lifters. Three to four sets of 8 to 15 reps per leg works well, and adding a pause at the top beats rushing extra reps.
Other ways to train this: Lying Leg Curl, Nordic Hamstring Curl.
Lying Leg Curl
Gym · Hamstrings · also called Hamstring curl
How to do it
- Lie face down and line your knees up with the machine's pivot
- Set the roller on your lower calves, just above your heels
- Hold the handles and press your hips firmly into the pad
- Curl your heels towards your backside without letting the hips rise
- Lower over three seconds, resisting the weight the whole way down
- Stop just short of straight legs to keep tension on the muscle
Common mistakes
- Lifting the hips to move more weight — lighten the load and stay flat
- Swinging the weight up and letting it drop; control both directions
- Knees not lined up with the machine's pivot — adjust your position before the first rep
The lying leg curl trains the hamstrings by bending the knee, work that hip hinges such as the Romanian deadlift leave largely untouched, so most leg programmes are better with both. The machine is easy to learn and easy to load, though it does need a gym. Two to four sets of 8 to 15 reps suits growth, and controlling the lowering phase matters more here than adding plates.
No gym access? Try Nordic Hamstring Curl, Single-Leg Glute Bridge.
Nordic Hamstring Curl
Bodyweight · Hamstrings
How to do it
- Kneel on a pad with your heels anchored firmly under something solid
- Squeeze your glutes so knees, hips and shoulders form one straight line
- Lower forward as slowly as you can, bending only at the knees
- Keep your hands out in front, ready to catch yourself
- Push off the floor to help yourself back to the top
- End the set as soon as you can no longer control the descent
Common mistakes
- Bending at the hips instead of staying rigid — keep knees to head in line
- Free-falling past halfway — cut the range short, or loop a band around your chest anchored ahead of you
- Piling on sets — two or three is plenty for a movement this demanding
The Nordic curl trains the hamstrings while they lengthen under load, which is why it appears in many hamstring injury-prevention programmes for running and field sports. It needs only a padded floor and something solid to hook the heels under, yet it is genuinely advanced. Two or three sets of 3 to 6 slow reps, once or twice a week, is enough. It causes heavy soreness at first, so build the range up gradually and ease off if anything sharp appears behind the knee.
Other ways to train this: Lying Leg Curl, Single-Leg Glute Bridge.