One of the most frequent questions we receive from beginner and advanced trainers alike is what’s the best way to directly target the back of the legs and the glutes.

While there’s a wide variety of ways to attack these stubborn regions, my two favorite exercise for these areas are Stiff-Leg Dead-lifts and Lunges.

Both of these exercises can be performed in a variety of ways: with the barbell, with dumbbells, with the Smith Machine, etc. For both, I like to use slow, controlled movements.

With Dumbbell Lunges, you start standing with a dumbbell in each hand, arms at your side. You want to begin with your feet close together. With your right foot, take a step lunging forward until your right thigh is parallel to the floor. Keep your left foot in place. Now, lift yourself back to the starting position by pushing up and back with your right leg. Repeat with the opposite leg.

You can alternate legs while doing lunges or, as I prefer, you can perform a full set with one leg, take a brief rest, and then do a set with the other leg.

Here’s an excellent Dumbbell variation of the Stiff-Leg Dead-lift previously sent in by long-time subscriber Marc:

"I like to use about a 1 foot block, that way when I get to the bottom of the dead-lift, I can get much lower than with a barbell, and enable the hamstrings/glutes to get into the exercise much more, also allowing a great stretch for the quads.

Sure you may not look as tough as the dudes loading up the barbell with 45 plates, grunting and slamming the weight to the ground with every rep, but screw those guys . . . I go to the gym to grow, not to impress."

The key is to get a full stretch and then, as in regular power-lifting dead-lifts, to imagine driving your feet through the floor. So you want to feel like you’re pushing your legs down, rather than pulling your torso up.

Give it a try and you'll feel those hams scream!