One of the most underrated exercises: the deadlift! While this back-of-body move requires strong form — it’s super important to keep a nice, tight core and flat back — it also offers one of the best ways to work your backside! And by backside, we mean both your booty and your hamstrings, a power duo for stronger runs (or walks), better balance, and even good posture! What makes the deadlift even better: you have tons of options to switch it up to test your stability and strength even more! By working just one leg at a time you better your balance, and address any imbalances you have between sides. And by adding resistance (hello, barbell!) you get even more power-building benefits.  So here you have ‘em — 5 variations of the traditional deadlift that’ll strengthen your booty and target your legs, too! Just remember, the move is all in the hips. Think about sending that booty back behind you with shoulders down and abs engaged. Then drive through your feet to stand up. You should feel it in your lower half, but not your low back! Try these deadlift variations, then head to the Tone It Up app for our fave Leg Day workouts you can do right at home! 

Switch Up Your Deadlift With These 5 Variations

Romanian Deadlift

The Romanian deadlift, or RDL,  targets the hamstrings even more than the conventional deadlift because of the straighter leg position. So while you’re still working the glutes, it's even more beneficial for the hamstrings! 

How to: In a traditional deadlift, the knees bend slightly as you hinge at the hips. But for this stiff-legged variation, you keep your knees in one softly bent position as you hinge at the waist and send your hips back. Here’s how to do it: Grab a pair of dumbbells, held in front of you, palms facing you. Hinge at the waist, sending your booty back and keeping your back flat, core engaged, and dumbbells close to your legs. Lower your chest toward the floor until you’re about parallel to the ground. Drive through the feet to stand back up. Repeat.

Single-Leg Deadlift

Opt for single-leg to add a serious balance challenge while targeting your legs, glutes, and core!

How to: Start standing on your right leg, soft bend in the knee, arms down in front of you or hands on your hips. (You can also hold a dumbbell in your left hand or both hands for extra resistance.) Hinge forward at the hips to send your booty back, and with a flat back and tight core, lower your chest toward the ground. At the same time, lift your left leg back behind you, knee straight, foot flexed so you send your heel behind you. You should move in one straight line. Press through your right foot to stand back up. Repeat, then switch sides. 

Staggered Stance Deadlift

Use your non-working leg as a kickstand to really fire up your legs and booty — one cheek at a time! 

How to: Start standing with feet hip-width apart. Pop your left heel and move your left toes back, in line with your right heel. Weight should be on your right leg. Hold dumbbells down in front of you, palms facing you. Hinge at the waist, sending your booty back and keeping your back flat, core engaged, and dumbbells close to your legs. Lower your chest toward the floor until you’re about parallel to the ground. Drive through the right foot to stand back up. Repeat, then switch sides. 

Barbell Deadlift

Ready to step up your strength training game? The barbell deadlift seriously strengthens your hamstrings and glutes, especially when you increase the weight!

How to: Start with just the bar, and go up in weight from there — don’t be afraid to lift heavy! (PS Want to try this move with us step-by-step? Join us in the Tone It Up Strength program here!) With the barbell on the floor in front of you, stand with feet hip-width apart. Hinge at the waist, sending your booty back and keeping your back flat and core engaged. Grab the bar, hands shoulder-width apart, palms facing you and engage your lats by rolling your shoulders down your back. Drive through your feet to stand up, bar lifting to your thighs. Hinge forward again at the hips to lower chest and bar toward the floor until you’re about parallel to the ground (if using weight plates, you should tap the ground). Drive through the feet to stand back up. Repeat.

Kettlebell Deadlift

Adding the bell creates an extra stability challenge as you work your booty, legs, and core!

How to: Start standing with feet on either side of the kettlebell, about hip-width apart. Hinge at the waist, sending your booty back, keeping your back flat and core engaged. Grab the kettlebell, palms facing you and engage your lats by rolling your shoulders down your back. Drive through your feet to stand up, kettlebell lifting to your thighs. Hinge forward again at the hips to lower chest and bell toward the floor until you’re about parallel to the ground. Drive through the feet to stand back up. Repeat.

Try our fave HIIT, strength training, and yoga routines in the Tone It Up app! You'll break a sweat and see serious results fast!