【Dead Lift】Training parts: lower back, hamstrings, buttocks. 1. Hold your hands in an overhand position, with your legs approximately shoulder-width apart and your toes facing outward. 2. Sit your buttocks back and down, use your lower back, buttocks, and hamstrings to contract, and then slowly return to the ready position. Do 5 to 12 times depending on your physical fitness, for a total of 5 cycles.