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

A true beast of all exercises, the deadlift is great for toning your upper and lower body.

It is beneficial for people looking to reduce weight and helps tone their buttocks and improve their posture. You can only win when you do the deadlift correctly.

As a result, deadlifts are considered 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 test your strength throughout the posterior chain, as the deadlift is close to a total body strength movement.

A basic deadlift is a must in your fitness routine, but experimenting with variations can be beneficial in many ways.

Variations of the deadlift for weight loss and toning the buttocks

The deadlift is a wonderful workout for working your hamstrings, buttocks, and back hard. As a result, your workout becomes more efficient, as you use just one movement to work multiple muscles simultaneously.

Plus, there are many variations of the deadlift, making it easy to select the one that’s right for you. On that note, here’s a look at six of those variations for women:

1) Romanian deadlift (stiff leg)

Learn how to do a simple deadlift like this before you get more fancy. Other variations will be easier to master if you can perform this one correctly, and you can tone your butt without hurting yourself.


  • Keep your knees slightly bent as you stand with your feet hip-width apart. With both hands on your thighs, hold a dumbbell.
  • Bend your knees slightly while leaning back at your hips, keeping your back flat and pushing your butt all the way back. When the weights are level with your shins, your torso should be approximately parallel to the floor.
  • Stand up straight pressing into your heels while maintaining a tight core. Pull while keeping the weights close to your shins.
  • Squeeze your butt while stopping at the top.

2) Deadlift with crutch

A crutch deadlift can be helpful because, even if you focus on using one leg, your balance is still supported by the other leg. This exercise also helps to tone the buttocks and lose weight.


  • Place a dumbbell in each hand as you stand with your feet hip-width apart.
  • Plant your toes on the floor 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 keeping your back flat, push your butt back completely. Keep it nearly parallel to the floor where your torso is.
  • To stand up straight, firmly contract your abdominal muscles. Push through your front heel. As you draw, bring the weights up to your shins.

3) Single Leg Deadlift

This exercise is great for improving stability and balance. A single-leg deadlift is the best exercise for losing weight and toning the buttocks.


  • Place both feet together on the floor. Place a weight in front of your left leg with your left hand.
  • Bring your right leg forward and bend your knees slightly. As you bring your body parallel to the ground, raise your left leg directly behind your back. Lower the weight toward the floor while doing this.
  • Try to keep your back flat and your torso and left leg approximately parallel to the floor.
  • Push into your left heel to stand while keeping your core firm.
  • As you ascend, take a moment to rest; pinch your butt and gradually lower the weight toward the floor.

4) Barbell deadlift

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


  • With your feet about shoulder-width apart, stand behind a barbell.
  • Maintaining a flat back and a firm core, lean your body forward while sitting on your hips and bending your knees a little. With your palms facing inward toward your body, grasp the barbell with your hands shoulder-width apart.
  • Plant your feet firmly on the floor and stand up straight, carrying your weight with you and maintaining an upright posture. At the top, push your hips forward and contract your glutes and abs.
  • Bending the knees and forcing the buttocks back will help you slowly reverse the motion and drop the weight to the floor.

5) Snatch Grip Deadlift

The snatch grip deadlift is performed the same way as the standard deadlift, but with an incredibly wide grip. One of the best variations of deadlifts, it helps tone the buttocks and lose weight.


  • Use a grip well beyond your shoulder width.
  • Directly below the hips, the feet should be turned slightly.
  • Keep your back fully extended and move forward as you squat to the bar.
  • Driving through the heels and lifting the hips will trigger the lift.
  • Before the bar passes the knees, the angle of the back should remain constant.
  • As you step back, press your hips through the bar.

6) Sliding Deadlift

You can test your stability by placing a paraglider under one foot and moving your body in ways it is probably not used to. This is a great exercise for toning the buttocks.


  • Hold the weight in one hand in front of your left leg while standing with your feet together.
  • Step onto a glider using your right foot (or a paper plate or napkin).
  • Slide your right leg under your body while maintaining a slight bend in both knees. Press into the pelvis to bring your torso level to the ground. Lower your weight to the floor.
  • Maintain a flat back. Your torso should be nearly parallel to the ground at the bottom of the exercise, with your weight just a few inches off the floor.
  • To stand up straight while maintaining a strong core, cross your left heel. Slide the weight back to the starting position while bringing the right leg back to the left heel.


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