Deadlift

VeryWellFit: "The deadlift is a great way to build strong legs and butt. In a deadlift, you lift the weight from the ground to thigh-level using primarily your leg and hip muscles, but with the assistance of most of the large muscle groups of your body." [ID: deadlift]

Instructions

First time: Try 1 set, 10 reps, with light weight

Deadlift steps:

Start position: Use an overhand grip to hold the bar at hip level; draw your shoulders back and keep your spine straight
Hinge at the hip while keeping your legs straight (not locked)
Push your hips back as you slowly lower the bar toward your feet.
Press your hips forward to come into a standing position with the weight in front of your thighs.

This is a great, detailed (3 mins) explanation of how to "hip hinge" and do a proper deadlift. It includes an important lesson...not everyone has the same range of motion, www.youtube.com/watch?v=0cF4crYUinE

Details

Technically, this is called a Romanian deadlift. You can also do this exercise with a barbell.

Focus on a strong core and glutes throughout the deadlift. This movement should not place stress on your knees.

Go slow so that your don't strain either your back or hamstrings.

To deadlift heavier weights, you may start using a barbell or the Smith Machine. The QOTD below offers some advice.

Deadlift Quote of the Day (QOTD)

You may deadlift 225 pounds, and you're only maxing out because you can't hold on anymore. “The limiting factor for pretty much everybody is your grip,” says Anderson. “Your legs and back are strong enough to lift more weight than your hands can.”
- Article by Yahoo: www.yahoo.com/lifestyle/longevity-experts-grip-strength-indicator-181328626.html

Little help

Video: "Deadlifts for Beginners" from Bowflex, www.youtube.com/watch?v=IiGk8g3e41w

Article: "How to Do a Deadlift" by VeryWellFit, www.verywellfit.com/how-to-do-the-deadlift-3498608

Video: How to do a proper (Romanian) deadlift with dumbbells, www.youtube.com/watch?v=LTsoiLj9Bto

Video: How To Do A Deadlift For BEGINNERS, www.youtube.com/watch?v=vRKDvt695pg

Article: Deadlift vs. Romanian Deadlift with demonstrations, www.healthline.com/health/romanian-deadlift-vs-deadlift

Video: demo of a seated dumbbell deadlift, www.youtube.com/watch?v=z9ILZPJ8HM8

Image source: Vibe5 Fitness, youtube link