How to Do a Bent-Knee Dead-Lift Exercise

A bent-knee dead lift is a compound exercise that primarily works the erector spinae (lower back), gluteus maximus (buttocks), hamstrings (back of the thighs) and quadriceps (front of the thighs). It does not require a machine and may be done anywhere with a flat surface. The following steps will show how to do a bent-knee dead lift.

Instructions

Difficulty: Moderate

1. Stand straight up with your feet at about shoulder width. Lower your body until your hands reach almost to the floor by bending your knees. Keep your heels firmly on the floor without bending forward at the waist anymore than necessary. Straighten your knees to raise your body in a single smooth, continuous movement.
2. Synchronize your breathing with these movements because dead lifts use a lot of oxygen due to the number of muscles involved. Inhale deeply as you bend your knees and hold your breath momentarily when you reach your lowest position. Exhale explosively as you come out of your squat.
3. Keep your arms by your side so that they hang straight down beside your legs throughout the movement. They should not be allowed to swing back and forth.
4. Hold weights of equal size in each hand to increase the resistance during this exercise. Use a mirror to ensure that you are maintaining proper form as you slowly increase the weight.
5. Perform dead lifts by holding a yardstick in both hands to keep your hands from swinging back. A dead lift is a complex exercise with a lot of movement so it will require some practice before it starts to feel natural.
6. Execute a dead lift with a barbell for maximum resistance. This movement is frequently considered the purest single test of strength and is one of the three events in power lifting. The other two are the bench press and squat.