Dead Lift’s Lively Result--a Toned Rear

Many people aspire to the perfect rear view--one that’s toned, tight and has an obvious indentation where your buttocks meet the back of your thighs. But a strong, sculpted backside is important for more than its ability to look good in a pair of jeans or get a second glance in a pair of running shorts.

Getting your hamstrings as strong as your quadriceps muscles helps reduce injury and makes it easier to chase after your kids, climb stairs and play recreational sports.

The dead lift is an ideal exercise to develop power and strength in your rear thighs and buttocks. When doing this move, the common mistakes are locking the knees straight and rounding the back. In the correct version, knees bend slightly and the movement occurs only at the hip joint.

1. Begin this exercise in a standing position, with your feet and hands shoulder-width apart, holding five- or 10-pound hand weights. The palms of your hands should be facing the front of your thighs.

2. Next, bend your knees slightly and lean forward at the hips, keeping your abdominal muscles firm while maintaining the natural curve in your lower back (otherwise known as “neutral spine”). Think of pointing your tailbone upward as you hinge at the hips.

3. Instead of looking down, focus your eyes forward and keep the hand weights close to your legs.

4. The flexibility of your hamstrings will determine how close to the floor you can bring the weights, so only go as low as is comfortable.

5. Hold the lowest position for two beats and check that your body weight is over the balls of your feet.

6. As you straighten up to a standing position, focus on tensing the back of your thighs and squeezing your buttocks.

7. Do one set of 12-15 repetitions and work your way up to three sets. When you’re ready for more of a challenge, increase the weight in 5-pound increments.

You may have done this exercise or seen others doing it, but practice doing it this way. If your chest caves in and your shoulders creep up to your ears, you are not working the right muscles and could be straining your neck and back. Pay attention to the details of doing a correct dead lift and your results will improve. After all, your rear view may be your final impression. Make it a good one.

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* New York-based freelance writer Michele Bender contributed to this column.

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* Karen Voight is a Los Angeles-based fitness expert. Her latest videos are “Ease Into Fitness” and “YogaSculpt.” You can contact her by email at kvoightla@aol.com.