How to Use the Glutes During Deadlifts

The Deadlift is a traditional compound exercises that can help build strength in numerous muscle groups, especially your glutes. One of the largest and strongest muscle groups in your body, the glutes consist of the gluteus maximus, gluteus medius and gluteus minimus. Along with helping your lower body to stabilize while performing deadlifts, the glutes are responsible for the extension of your hip as you are lifting and lowering the barbell. Engage your glutes and execute the move properly to prevent lower-back stress and pain.

Things You'll Need

• Barbell

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Instructions

• 1

  Place a barbell on the floor directly in front of you. Stand with your feet hip-width apart with your toes pointing forward. Pull your abdominal muscles in toward your spine to protect the lower back. Engage your glutes, push your shoulders down and away from your ears and elongate your spine.

• 2

  Bend your knees and hinge your hips back as you lower toward the bar on the floor. Grasp the bar with an alternating grip with one hand in an overhand position and the other in an underhand grip. Position your hands a little wider than your legs. Lift the bar, keeping it in close to your shins.

• 3

  Brace your abdominal muscles and glutes as you start to straighten your knees and hips; use your glutes to push your hips forward until your hips are under your shoulders. Continue to keep the bar in close to your body as you rise to a standing position. Keep your spine elongated and your shoulders pressing down.

• 4

  Extend your hips back as you bend your knees and lower toward the floor again. Maintain a straight spine to prevent the back from rounding or arching. Complete three sets of eight to 10 deadlifts.