6 Best Deadlift Variation Exercises for Women to Lose Weight and Tone Butt

A genuine beast of all exercises, the deadlift is excellent for toning both the upper and lower body.

It's beneficial for people looking to reduce their weight and helps tone their butt and improve their posture. You can only gain when you do deadlifting properly.

As a result, deadlifts are regarded as a crucial exercise for increasing strength. The back, traps, hamstrings, shoulders, and even triceps are involved in addition to the glutes, quads, and hamstrings. You're testing your strength throughout the entire posterior chain, as deadlift is close to a total body strength motion.

A basic deadlift is a need in your fitness regimen, but experimenting with variants can be beneficial in many ways.

Deadlift Variations to Lose Weight and Tone Butt

Deadlifting is a wonderful workout for working the hamstrings, butt, and back thoroughly. As a result, your workout becomes more effective, as you use just one movement to work multiple muscles simultaneously.

Additionally, there are numerous deadlift variations, which makes it simple to select the one that's most effective for you. On that note, here's a look at six such variations for women:

1) Romanian (stiff leg) Deadlift

Learn to do a simple deadlift like this one before going fancier. Other variants will be simpler to master if you can execute this one correctly, and you will be able to tone your butt without getting injured.

Instructions:

Keep your knees slightly bent while you stand with feet hip-width apart. With both hands at your thighs, hold a dumbbell.
Slightly bend your knees while hip-hinging, maintaining a flat back and pushing your butt all the way back. When the weights are at your shins, the torso should be approximately parallel to the ground.
Stand up tall by pressing through your heels while maintaining a tight core. Pull while keeping the weights near your shins.
Squeeze your butt while pausing at the top.

2) Kickstand Deadlift

A kickstand deadlift may be useful because, even if you are concentrating on using only one leg, your balance is still supported by the other leg. This exercise also helps tone the butt and lose weight.

Instructions:

Place a dumbbell in each hand as you hold your feet hip-width apart.
Set your toes on the ground, and place one foot in front of the other to create a staggered stance. Your front leg will be used.
For a lower body, hinge at the hips. While maintaining a flat back, push your butt all the way back. Keep it nearly parallel to the floor, where your torso is.
To stand up straight, squeeze your abdominal muscles tightly. Push through your front heel. As you draw up, bring the weights up to the level of your shins.

3) Single Leg Deadlift

This exercise is excellent for enhancing stability and balance. A single leg deadlift is the best exercise to lose weight and tone the butt.

Instructions:

Place both feet together on the ground. Place one weight in front of your left leg with your left hand.
Put your right leg forward, and slightly flex your knees. As you bring your body parallel to the ground, elevate your left leg straight behind your back. Lower the weight towards the floor while doing so.
Try to maintain a flat back and approximately parallel torso and left leg to the floor.
Push into your left heel to stand upright while keeping your core firm.
As you ascend, take a moment to rest; pinch your butt, and gradually decrease the weight back to the ground.

4) Barbell Deadlift

As it's easier to load up a barbell than other deadlift variations, it's a suitable choice for people trying to tone their butt and lose weight.

Instructions:

With your feet roughly shoulder-width apart, stand behind a barbell.
Maintaining a flat back and a firm core, lean your body forward while sitting your hips back and bending your knees just a little. With your palms facing inward toward your body, grab the bar with hands spread shoulder-width apart.
Put your feet firmly on the ground, and stand tall, bringing your weight with you and maintaining a straight posture. At the apex, push your hips forward, and contract your glutes and abs.
Folding your knees and forcing your butt back will help you slowly reverse the motion and drop the weight to the ground.

5) Snatch Grip Deadlift

The snatch grip deadlift is executed identically to the standard deadlift, but with an incredibly broad grasp. One of the best variations of deadlifts, it helps in toning the butt and losing weight.

Instructions:

Use a grasp that's much beyond the width of your shoulder.
Directly beneath the hips, the feet ought to be slightly turned out.
Keep your back completely extended and head forward as you squat down to the bar.
Driving through the heels and lifting the hips will initiate the lift.
Before the bar passes the knees, the back angle should stay constant.
When you pull back, press your hips through the bar.

6) Sliding Deadlift

You can test your stability by placing a glider beneath one foot and moving your body in a way it probably isn't used to. It's a great exercise to tone the butt.

Instructions:

Hold the weight in one hand in front of your left leg while standing with your feet together.
Get on a glider using your right foot (or paper plate or towel).
Slip your right leg back underneath your body while maintaining a slight bend in both knees. Hinge on the pelvis to bring your torso level to the floor. Descend your weight towards the floor.
Maintain a flat back. Your torso should be practically parallel to the floor at the bottom of the exercise, with your weight only a few inches off the ground.
To stand up straight while maintaining a strong core, drive through your left heel. Slide the weight back up to the starting position as you move the right leg back toward the left heel.

Edited by Bhargav