In 2001, Destiny's Child released "Bootylicious" and my childhood was never the same. It's been 18 years since I first heard what would become one of my go-to workout anthems, and it's definitely gotten better with time.

Kelly Rowland [1] recently shared a snippet of her strength workout on Instagram and five seconds in I was screaming in my head, "OK, Ms. Kelly 'Bootylicious' Rowland!" As a trainer, deadlifts are one of my favourite exercises I think everyone should learn how to do [2]. They're functional (the hip hinge is a movement you do every time you sit down), and they work your legs, your butt, and your posterior core [3] (your posterior core improves your posture and prevents you from rounding your back).

I can't guarantee that you'll look like Kelly, but if you want to get stronger and build lean muscle [4], you should definitely add deadlifts into your workout routine. If you aren't sure where to start, try one of the following variations. Remember, the ahead moves aren't a workout so don't do them all at once. Instead, choose one variation and program it into your total-body and lower-body workouts. If you aren't sure where to begin, ask a certified trainer!

Related:

I Tried Halle Berry's Infamous Fitness Friday Core Workout, and My Abs Wouldn't Stop Shaking [5]

Cable Machine Romanian Deadlift

• Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
• Next, select the amount of resistance you want — 20 to 30 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
• Facing the pulley, grab the rope, and step approximately three feet away from the machine.
• With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
• Then squeeze your glutes to stand back up as you simultaneously pull your elbows back (like you're performing a bent-over row [6]). Pull with power and continue to squeeze your glutes at the top to get full hip extension. Be sure to keep your core engaged.

Hex Bar Deadlift

• Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
• Stand in the centre of the hex bar with your feet hip width apart.
• Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
• Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
• Squeeze your glutes at the top of the lift to ensure you get full hip extension.
• Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one repetition.

Romanian Deadlift

• Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
• Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
• Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!

Narrow Stance Deadlift

• Select a medium to heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
• With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
• Engage your core as you shift your hips backward, like you were going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
• Still engageing your core, drive through your heels and squeeze your glutes as you lift up.

Suitcase Deadlift

• Start standing with a 10 kg (about 22 pounds) kettlebell on the ground next to your right foot.
• With a slight bend in your knees, hinge (bend) and grip the kettlebell with your right hand. There should be a slight bend in your knees, but this is not a squat.
• Pick up the kettlebell off the ground and stand up. Be sure to get full hip extension by squeezing your glutes. With control and your core engaged, return to the starting position. This counts as one rep.
• Grab the kettlebell with your left hand, place it on the outside of your left foot, then lift the kettlebell off the ground as you stand tall. Be sure to get full hip extension by squeezing your glutes.

Single-Leg Deadlift

• Stand with all your weight on your right foot, abs engaged and chest lifted.
• Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
• Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
• Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.

Deadlift With a Knee Drive

• If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
• Hold a dumbbell in each hand, and stand tall.
• Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
• Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.