Move 1: Dead Lift
Body Part: Butt,Hamstrings
Equipment: Free weights
SETUP Stand holding dumbbells, arms hanging in front of thighs, palms facing thighs, feet hip-width apart and knees slightly bent. Squeeze shoulder blades down and together and contract abs, bringing spine to a neutral position.
ACTION Keeping knees slightly bent, with back and arms straight, flex forward at hips until you feel a slight tension in your hamstrings. Contract your buttocks and hamstrings, straighten to an erect position and repeat. Weight: 8- to 15-pound dumbbells. Strengthens hamstrings and buttocks GYM OPTION Seated or prone hamstring curl. Weight: 40-70 pounds