Tighten up your glutes and thighs with these killer upper leg exercises.
Deadlifts aren't exclusive to powerlifters and bodybuilders who use barbells to lift several hundred pounds at a time. This classic compound movement has many variations that can be performed with dumbbells at a higher rep range and still deliver an effective leg exercise to strengthen your posterior chain, including your hamstrings, glutes, quads, and back.
To perform this dumbbell deadlift variation, hold a pair of heavy dumbbells in both hands, letting them hang to rest on your thighs. Hinge your hips back while sticking your glutes out. Create a slight arch in your lower back to protect it from the natural tendency to round and cause injury. Maintain straight legs without locking out at the knees. Lower the weights down your thighs slowly, keeping them close to your body.
"Hold a heavy dumbbell by the bell in your cupped palms, with fingers up, elbows bent, and pointing down," MacPherson instructs."Place your heels on a wedge or small weight plates, with your feet in a narrow stance, closer than shoulder width. Hinge your hips back and bend your knees, keeping your back straight. Next, lower into a deep squat and use your quads, pressing through your feet to raise back up." Complete two to four sets of 10 to 15 reps to help shrink leg fat.
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