Deadlift for a girl’s buttocks: technique and reviews

October 14, 2018
Workouts in the gym
Valery Savelyev

Girls, as a rule, visit the gym to achieve two goals: to pump up a beautiful butt and to remove their belly. Both of them can be solved if you include deadlifts in your training routine. The article discusses the technique of performing deadlifts for the buttocks and other muscle groups of the body, provides typical mistakes that athletes make when performing it, and also provides some recommendations and feedback from athletes to increase the effectiveness of the exercise.

What is a deadlift?

Before considering the features of the technique of performing deadlifts for the buttocks, let's get acquainted with the exercise itself. Its goal is simple: you need to raise the barbell (dumbbells), which is on the floor, to the level of the athlete’s belt. This sounds simple enough, but in practice it involves observing a large number of nuances. So, you need to be able to place your feet correctly, grasp the bar of the apparatus, know which muscles should be used to lift the weight, and be able to breathe during the exercise. Analysis of all the above-mentioned elements of the deadlift is important, first of all, for the safe execution of the exercise.

Scientific approach: the effectiveness of exercises in numbers

Hip extension exercises also work the gluteal muscles, but not completely. Let's compare the involvement of the gluteal muscles during exercise:

during a deadlift, the gluteal muscles are activated by 52%;
during squats - by 45%;
exercises based on hip abduction provide more than 100% activation of the gluteal muscles;
hip lift provides 119% activation;
abduction of the hip back on the knees - 112%;
raising bent legs back - 111%.

This is supported by scientific evidence. Study A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises.

Using these findings as a basis, Contreras proposed an effective training plan for pumping the gluteal muscles, consisting of four phases. Here are just a few of the exercises he included there. Completing the complex will take about 15-20 minutes a day. Do you agree that this is not so much to make your figure look perfect?

Difference between deadlift and deadlift

The purpose of the deadlift exercise was described above, but it is completely similar to that for the deadlift. What is the difference between them?

Most athletes often confuse these exercises and, speaking about one type, describe the technique of performing another. The reason for this confusion is not only that in both types of exercise the final position of the athlete with the barbell is the same, but also the influence of foreign literature, where the deadlift is called the classic deadlift.

The difference between these exercises is simple: the deadlift is performed from an initial position in which the athlete’s legs are bent at the knees by a significant amount. In the case of deadlifts, the knees are straight (in reality they are bent by 1-3o). This difference in the initial phase of the exercise leads to different techniques for performing it and, as a consequence, different muscle groups that are involved in the work.

What muscles are trained?

The deadlift for a girl's buttocks is a very effective exercise, but not only the butt muscles are involved in the work. Also, the quadriceps, biceps (back of the thigh), abdominal muscles, and almost all the muscles of the back and forearm receive a load.

In addition, the grip is strengthened, coordination abilities are developed, and the central nervous system is strengthened. Considering the huge number of muscle groups that are involved when performing a deadlift, this exercise is considered not only basic, but also indispensable to any other.

Romanian (deadlift) with dumbbells

Dumbbells are a convenient tool that allows you to perform Romanian deadlifts no less effectively than with a barbell. However, you should consider a number of features that will help you achieve the best result, as well as minimize the risk of injury.

Technique with dumbbells

The process of performing the Romanian deadlift consists of several steps:

Place your feet narrower than your shoulders. Lock your knees so as not to completely lock the joint.
Maintain a natural arch in your lower back, moving your pelvis slightly back. Straighten your shoulders and squeeze your shoulder blades together.
Bring the dumbbells out in front of you with your arms straight. Turn your palms towards your feet. Imagine that the dumbbells are a barbell, hold them in a longitudinal position.
Lower your torso forward without bending your knee joint. Compensate for this by moving your pelvis back. At the same time, the arms hang above the feet and do not swing.
The lower limit is in the position until the back begins to slouch. Do not allow this to happen given the maximum of the current stretch. Always maintain good posture.
Having reached the lower limit, forcefully return to the starting phase.

Whether it's the Romanian deadlift for men or women, the standard technique is performed the same way. Having confidently placed it, you can proceed to various varieties.

What weight of dumbbells should I take?

Selecting dumbbell weights is an individual matter. It all depends on the initial strength indicators, as well as training experience. Let's consider the classic situation with average weight values of projectiles.

Beginner level. Regardless of gender, beginners are advised to start with simple bend-overs (without weight) or hyperextensions. This will help strengthen your back muscles and prepare them for stress. If simple inclines seem easy and ineffective, start with 3-5 kg dumbbells. Physically strong men can start with a weight of 6-10 kg. Perform 10-12 repetitions in 3 sets. Your main task at the initial stage is to supply the equipment. Pay due attention to this to avoid back injuries!
Average level. For athletes who have gained basic experience, the following weight guidelines can be used: girls - 10-12 kg, men - 12-18 kg. Perform 10-12 repetitions, in 4-5 sets. The number of repetitions varies depending on personal feelings. Concentrate on working the muscles of your back, hips and buttocks. Avoid lower back pain while doing this.
Advanced level. Advanced athletes are free to choose the optimal weight for work, since the rating of dumbbells varies depending on the degree of your strength indicators. It is not recommended to overload the body too much, since the back muscles are vulnerable to injury, and any overload carries a lot of risks. Always keep it in moderation!

Romanian deadlift with dumbbells or barbell?

What should you prefer: Romanian dumbbell deadlifts or Romanian barbell deadlifts? This question worries many athletes who start strength training. Each option is good in its own way, but they should be used depending on the level of physical fitness, as well as the goals being pursued.

Romanian barbell deadlifts are more often performed by men and advanced athletes. If you calmly work with a weight of 50 kg, then dumbbells are simply of no use to you. They can be used as a “finishing” projectile to final load the back and hamstrings after the main training.
Romanian deadlifts with dumbbells are most often performed by women, beginners and those who exercise at home. Thanks to this variation, you will work your hips and buttocks no less effectively without the risk of damaging your lower back. The exercise perfectly loads the muscles of the legs, allowing you to give them a beautiful shape and good volume.

If you just started learning Romanian deadlifts, don’t chase the scales! You can use an empty bar, or work with dumbbells of the minimum value. Confidently set up the technique, take your time, focus on working the right muscles. Only then increase the load.

The initial phase of the deadlift

Having understood the difference between this exercise and the deadlift, let’s move on to analyzing the technique of performing it. To do this, let's consider the issue of the starting position, because the progress of the deadlift depends on it.

So, the athlete should approach the apparatus lying on the floor. Place your feet so that they are hip-width apart, that is, slightly narrower than shoulder-width apart, the toes of the feet should be turned away from each other at a small angle (3-5o), the shins should be as close as possible to the bar of the apparatus (touching it).

Next, the athlete lowers his weight by bending his knees and grabs the barbell. The width of the grip should be such as not to interfere with the legs, that is, shoulder-width apart, with the athlete’s arms fully straightened. Typically, the knees are bent until the thigh and shin form a 90o angle. This angle can be greater, but in no case less (deep squat). In the latter case, in the initial phase of the buttock deadlift, a huge load will be placed on the knee joint, which can damage it.

The position of the upper body deserves special attention. It should be remembered that the back should always be straight, both at the beginning of the exercise, and during its implementation and in the final phase. In addition to the back, the athlete's chest should be pushed forward, shoulders slightly apart. The head should form a single line with the spine, for this it is necessary to direct the gaze forward parallel to the floor. The athlete has correctly taken the initial stance if his shoulder blades and the barbell lie on the same vertical line. After this, the athlete takes a deep breath.

Bugs and equipment

Possible errors during execution:

Rounded back. This is the most common mistake, and most often it is made when the weight is incorrectly chosen - it turns out to be too large for the athlete. When the body cannot pull the weight, the back “comes to the rescue.” The weights should be selected so that it is even all the time.
The athlete in the starting position stands too far from the barbell, and this cannot but affect the correct technique.
Arms bent at the elbows. And again the weight is great! Because of this, the grip weakens, which is automatically corrected by bending the arms at the elbows.
With large weights (if such a need is pursued), you need to use a different grip. You can also use straps, but this is more likely for a professional level athlete.

Equipment. It is better to wear sneakers - they fit snugly to your feet. And in order to avoid chafing your shins and thighs, you should always wear sweatpants or leggings, that is, do not exercise with bare legs.

Which traction should you choose?

Sometimes doubts arise about the correct choice of deadlift.

There is an opinion that sumo deadlifts, for example, tighten the buttocks better. However, you should not rely solely on information from the Internet to figure out this problem. It is better if this choice is made by a specialist, taking into account the individual characteristics of the body of the training girl.

If an athlete has short legs and is short in stature, then sumo technique will be difficult for her.

When a girl’s stretching leaves much to be desired, she is also not ready for the above-mentioned technique.

Tall athletes are more comfortable performing classic deadlifts.

The final choice should be up to the coach. It is he who will recommend one of the lifts: sumo or classic, deadlift or Romanian. And perhaps it would be better to train not with a barbell, but with dumbbells.

What to replace

The deadlift, so to speak, is an absolutely irreplaceable exercise, despite all the assurances of “experienced” athletes, since it works several muscle groups at once.

You can, of course, create a load on all the muscles trained by deadlifting, and this will take quite a lot of time. For example:

The hamstrings and back extensors can be worked with hyperextension.
Legs – squats, presses.

Performing the types of exercises listed that can work the muscles and work well, the athlete spends a lot of time. In addition, you will need to thoroughly understand what the deadlift gives you, so as not to miss anything. And even in this case the effect will not be 100%.

Contraindications

Any sport and any exercise has its contraindications. Here they are:

A completely untrained person should not start deadlifting; they need to take at least introductory physical training classes to prepare their body for the upcoming load.
Under no circumstances should you lift after a recent injury.
Serious contraindications would be the presence of severe diseases of the spine and joints. In this case, you need to consult a doctor, preferably a sports doctor.
It is advisable to hire a trainer for two or three training sessions so that he can observe the correct execution of the exercise.

You are strongly encouraged to watch video materials that demonstrate the correct execution. In this case, only proven channels with high traffic and where positive comments dominate are used.

About the grip

As mentioned, when performing glute deadlifts, the grip width should be no narrower than shoulder width. How should you grasp the bar of the projectile? In general, two methods are used:

Overhand grip.
Mixed grip.

Option No. 1 is recommended to be used when the weight of the projectile is small and the bar does not rotate in your hands. Option number 2 is more reliable, in this case the stronger hand (right for right-handed people) takes the bar from below, and the second hand from above.

Let us also note the grip method, which is called a “lock”. It consists of pressing the thumb against the bar with 4 fingers. The “lock” strengthens the grip and allows you to further stabilize the projectile during lifting.

During the exercise, athletes' hands may become sweaty, making it difficult to hold the barbell. Therefore, it is recommended to rub them with chalk or wear special gloves before performing the approach.

Performing the exercise

Having assumed the correct starting position, the athlete begins to perform the exercise. The technique for performing deadlifts for the buttocks at home or in the gym is to, using the initial efforts of the quadriceps (the muscles of the upper thigh) and leaning on the heels of the feet, lift the projectile from the floor and begin to lift it.

The deadlift is a basic exercise, which means that when performing it, all parts of the body must work harmoniously and in concert. Therefore, after the initial effort of the legs, the muscles of the abs, back, hips and shoulders are involved in the work. As a result, the speed of extension of the knee and hip joints, extension of the shoulders and movement of the chest forward should be the same. If this is not observed, then an additional harmful load on the spine will arise, which can lead to its bending, and therefore create a traumatic situation.

When performing glute rows, the bar should rise vertically and smoothly; it should literally slide along your legs. It is unacceptable for any fluctuations to occur.

Features of leg muscle training

The first thing you should do to start a productive leg workout is to do a good warm-up. This way you will reduce the risk of injury, “stretch” your joints and ligaments, and also prepare the circulatory and respiratory systems for the upcoming stress.

Beginners are recommended to perform no more than 2 basic exercises for the lower body. Experienced athletes should supplement basic exercises with 2-3 isolating exercises, working on lagging areas. Leg training should not be done more than 3 times every 2 weeks.

It is recommended to complete your leg workout with good stretching, such as stretching. If you don't do this final step, over time your muscles will lose flexibility and make it difficult for you to maintain proper form.

Lowering the apparatus to the floor and completing the exercise

The coordinated action of all parts of the body leads to the lifting of the projectile until the knee and hip joints are fully straightened. The position of the back remains level, arms straight. Particular attention should be paid to the shoulder girdle, when the bar is at the top point, the shoulders should be pulled back as much as possible so that the shoulder blades begin to touch each other, the chest moves forward, the athlete exhales.

Having lifted the apparatus, many athletes believe that the deadlift for the buttocks is almost completed, they lose concentration and are careless about the phase of returning the barbell to the floor. This is the most common mistake, because from a safety point of view, lowering the weight correctly is just as important as lifting it. Therefore, experts recommend maintaining concentration until the end and lowering the barbell to the floor, observing all the above listed nuances of lifting it, only in reverse order.

Below is a detailed video explaining how to perform glute deadlifts.

At what stage of the exercise do the buttocks work?

From a physiological point of view, the gluteal muscles contract throughout the entire exercise, but the load placed on them is uneven. So, in the initial stage, the quadriceps are mainly involved. When other muscles begin to connect, the load on the butt muscles increases.

The deadlift for the buttocks maximally loads the latter in the final phase of the exercise, that is, when the bar approaches waist level. It is important to remember this and strain your buttocks as much as possible at the final stage. If you do not pay due attention to what has been said, then the load is redistributed in favor of the back muscles, which is undesirable not only from an aesthetic point of view (a girl wants to pump up her butt, not her back), but also from a safety point of view (any additional load on the spine is harmful ).

Romanian deadlift: 7 variations

We offer you 7 variants of the Romanian deadlift, among which there are complicated and complex options for better muscle development. Thanks to the use of new varieties of deadlifts, you will be able to work more muscles and significantly complicate your training.

Romanian deadlift with kettlebell

With your feet wider than shoulder-width apart, grab the handle of the kettlebell with both hands. Bend your torso, arching slightly at the lower back and slightly bending your legs at the knee joint. The weight should touch the floor. Next, lift the weight with the strength of your back and leg muscles, straightening into a vertical position. The Romanian deadlift with a kettlebell perfectly works the lower back muscles, hamstrings, buttocks, and paravertebral columns.

Romanian single leg deadlift

Romanian deadlifts for girls are most often performed on one leg for greater emphasis on the buttocks. Take dumbbells in your hands with a longitudinal grip in front of you at waist level. Straighten your posture and straighten your shoulders. Bend your left leg at the knee, confidently standing on the heel of your right. Now bend forward, bringing the dumbbells to your knees. At the same time, the back maintains a natural deflection. After a short pause in the lower phase, forcefully return to the starting position. After completing the required number of repetitions, switch sides.

Romanian deadlift with leg raise

This variation has a lot of similarities with the previous one. Starting position: dumbbells are taken with a longitudinal grip with outstretched arms in front of you. Posture is straight, shoulders are straightened. Select your supporting foot and place it on your heel. The second leg is pulled back during the bending process. Bend over until your back and abducted leg are parallel to the floor. Don't slouch and look straight ahead.

Romanian deadlift with squat

Perform deadlifts with dumbbells, then rotate the weights with a parallel grip, place them on the sides of your body and perform a squat. Squat down until the dumbbells are near your toes. The advantage of this option is the additional load on the legs. This is a wonderful element of strength training that is highly effective. Due to the high intensity of the exercise, you can include this option in both a strength and fat burning program.

Romanian row + row to the chest with a longitudinal grip

This deadlift combination for men and women involves an additional lift to the chest. The combination is aimed at the overall development of the back muscles. This version of the deadlift is an ideal way to develop strength. If you want to increase the volume of your back muscles, be sure to try it in practice. In addition, this exercise will be a good alternative to pull-ups to strengthen the latissimus muscles.

Romanian deadlift + neutral grip dumbbell row

After performing deadlift repetitions, rotate the dumbbells parallel to each other and pull them toward your chest in a bent-over position. Be sure to ensure that your elbows do not move out to the sides. The lift is performed until the shoulder is parallel to the floor. Bent-over dumbbell rows will additionally engage your lats. This is a wonderful combination for training your back, which will increase the strength of your muscles and give it aesthetic relief.

Romanian deadlift + Bulgarian lunges

This version of the Romanian deadlift will be useful for girls who want to pump up their gluteal muscles. This exercise focuses on the buttocks, making their shape more rounded. Additionally, the hips are pumped.

Romanian deadlift without equipment

This exercise is also called “Good morning”. Firstly, it can be performed as a warm-up exercise before the Romanian deadlift. Do 1-2 sets of 10-12 reps before picking up dumbbells or a barbell. Secondly, this exercise can be included in your morning warm-up or in a program without equipment.

Conclusions:

When performing Romanian deadlifts, focus on tightening the muscles of the thighs and buttocks. It can even reach the point of burning (especially when doing high-repetition work with moderate weights).
It is necessary to keep your back straight to concentrate the load on the target muscles: the back of the thigh, the gluteus maximus/medius, the lower back muscles.
If there is no effect, do several approaches in front of a mirror with an empty bar/small dumbbells. You may be doing the technique incorrectly.
Do not use critically heavy weights. The Romanian deadlift, unlike the classic deadlift, involves fewer muscles. Remember that the most important thing is efficiency, not the weight of the shells.
Don't focus too much on working your core muscles. It is enough to keep your back straight and your shoulders straight. Do not bend your elbows, supporting the weight solely with the strength of your hands.
Use advanced and combination variations of the Romanian deadlift to add complexity and variety to your training program.

You can learn the Romanian deadlift in a short period of time. The most important thing is to constantly monitor yourself to avoid dangerous common mistakes.

Ready-made home workout plans:

Workouts for Brazilian buttocks: 3-day program
Training program for men with dumbbells for 7 days
Strength program for girls with dumbbells: 5-day plan

Tips and reviews

Deadlifts for the buttocks are perhaps the most effective exercise for shaping a beautiful butt in a girl. According to most reviews and expert opinions, it is even more effective than weighted squats, since in the latter case the quadriceps are trained to a greater extent. Athletes who regularly practice deadlifts in their training note that progress can be seen after just a month.

Despite all its effectiveness, deadlifts for the buttocks are no less dangerous to health if done incorrectly. So, if a person lifts a lot of weight and his back is not straight, then he runs the risk of getting a spinal hernia. Therefore, experts and athletes recommend: before proceeding to perform the exercise in question, it is necessary to strengthen the general physical condition of the body. It is recommended to master the deadlift technique for the buttocks on an empty bar, and as it improves, increase the weight lifted. In addition, before the first approach you should always perform a warm-up set of exercises.