- Hips & Buttocks
- Lower back strength
- Glute strength
- Hamstrings strength
Bent-legged deadlifts strengthen the glutes, hamstrings, spinal extensors and core. It’s important to push the hips back while lowering your trunck during the bent-legged deadlift. This allows you to maintain proper posture and avoid flexing the back which may lead to low back strain. Be sure to contract your core, glutes, and hamstrings at the top of the movement.
- Start with the barbell held at the front of your thighs, hands placed hip-width apart.
- Keeping your chest up and your back straight at all time, slowly bend at the hips as if to bow.
- Allow the knees to bend only slightly (20 degrees), so that the greatest amount of bending occurs at the hips.
- Keeping the barbell close to the thighs at all time, return to the standing position.
- Knees locked
- Bending the knees too much
- Rounding the back