Bodyweight Deadlift

An unloaded hip hinge that teaches the deadlift pattern — the safest way to learn how to bend, brace, and stand back up.

Core Bodyweight Strength

Step by step

1. Stand tall with feet hip-width apart, arms hanging loose at your sides, and your core lightly braced.
2. Push your hips back as if closing a car door with your butt, letting your knees bend just slightly.
3. Hinge forward at the hips with a flat back and let your hands slide down the front of your thighs.
4. Lower until you feel a strong stretch in your hamstrings and your torso is roughly parallel to the floor.
5. Drive through your heels and squeeze your glutes hard to stand back up to a tall position.
6. Lock out at the top by squeezing the glutes — do not lean back, just stand fully upright.

Muscles and equipment

Target muscle

Abs

Secondary muscles

Glutes

Equipment

Bodyweight

Type

Strength

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