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The Best Lower-Body Deadlift Workout for Women

There's a reason why most lifters are dead set on including deadlifts in their workouts. They're one of the best moves for hitting a lot of muscle groups at once. Doing deadlifts works the entire posterior chain (the backside of your body), activating both your upper and lower body and burning tons of calories in the process.

This workout from Nike master trainer Rebecca Kennedy puts a twist on the classic with a series of deadlift-inspired moves that focus on strengthening your lower body. (Want to target the booty? Here's a butt-focused deadlift workout.) You'll start with a warm-up then move on to a mix of lunges, deadlift variations, and classic deadlifts. Don't be afraid to reach for a heavy set of dumbbells—but make sure they're light enough that you can maintain proper form to avoid injury. (If you're iffy on deadlift form, read up on these three common deadlift mistakes.)

How it works: Do one set each exercise, performing the number of reps indicated. (Note: the first exercise has a modified version. Choose whichever one lets you keep your form for the full set.)
You'll need: A medium and heavy set of dumbbells and a plyometric box or bench

Windshield Wipers

A. Lie faceup on the floor with legs together and extended toward the ceiling, feet over hips to form an "L" shape.
B. Lower legs to the right as far as possible without touching the floor or allowing the right shoulder to lift off of the floor. Lift legs back to center to return to starting position.
C. Repeat on the opposite side. That's 1 rep.

Do 10 reps.
Too hard? Try the modified windshield wipers below.

Modified Windshield Wipers

A. Lie faceup on the floor with thighs perpendicular to the floor, knees bent at a 90-degree angle.
B. Lower legs to the right as far as possible without touching the floor or allowing the right shoulder to lift off of the floor. Lift legs back to center to return to starting position.
C. Repeat on the opposite side. That's 1 rep.

Do 10 reps.

Isometric Table Top

A. Lie faceup on the floor with thighs perpendicular to the floor, knees bent at a 90-degree angle, and palms pressing into thighs just above knees.
B. Simultaneously press knees in toward chest and use hands to push knees away.

Hold for 30 seconds.

Single-Leg Tap Down to Knee Raise

A. Stand on left leg with right knee slightly bent and right foot kicked backward, right hand on hip.
B. Hinging from hips and keeping back flat, bend forward and touch the floor directly in front of left toe with the left hand.
C. Reverse movement to return to starting position.
D. Extend right foot forward, hovering right foot in front of body.
E. Keeping back straight, bend left knee and touch the floor directly in front of the left toe with left hand.
F. Reverse movement to return to starting position. That's 1 rep.

Do 6 reps per side.

Bridge 

A. Lie faceup on the floor with knees bent, feet pressed into the floor close to glutes.
B. Press into heels to lift hips toward the ceiling.
C. Lower hips to the floor to return to starting position.

Do 10 reps.

Bridge Single-Leg Lift 

A. Lie faceup on the floor with knees bent, left foot pressed into the floor. Right knee is softly bent and lifted over right hip, foot toward the ceiling.
B. Press weight into left heel to lift hips toward the ceiling.
C. Lower hips to the floor to return to starting position.

Do 6 reps per side.

Split Squat

A. Stand with the left leg forward, right leg back, right heel lifted off the ground, and weight split evenly between legs.
B. Leaning forward slightly, bend both knees to lower into a lunge until front thigh is parallel to the floor.
C. Straighten legs to return to starting position.

Do 6 reps per side.

Split Squat to Romanian Deadlift

A. Hold a medium-weight dumbbell in each hand by sides, palms facing in. Stand on the left leg with right leg extended behind body, foot resting on a plyo box with shoelaces facing down.
B. Leaning slightly forward, bend both knees to lower into a lunge until front thigh is parallel to the ground.
C. Straighten legs to return to starting position.
D. Hinge forward at the hips, with back flat and a slight bend in left knee, lowering dumbbells down next to shin.
E. Lift torso to return to starting position.

Do 6 reps per side.

Deadlift

A. Hold a heavy dumbbell in each hand by sides, palms facing in. Stand with feet slightly wider than shoulder-width apart with a slight bend in the knees.
B. Hinge at the hips to bend forward, keeping back straight, lowering dumbbells in front of shins.
C. Lift torso and squeeze glutes at the top to return to starting position.

Do 10 reps.

Front Lunge

A. Hold a medium-weight dumbbell in each hand by sides, palms facing in.
B. Step forward with the left leg, lowering into a lunge until front thigh is parallel to the floor.
C. Push off left foot to step back and return to starting position.

Do 6 reps per side.

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