A challenge I set myself earlier this year was to work on training and developing my hamstrings (backs of my thighs) more – both for aesthetic purposes (yes I want that below bum curve to show through in my gym leggings!) but also functional as like most females, I am extremely quad dominant which can result in knee pain and lazy glutes. So I wanted to try and build strength into the back of my leg, which means including targeted exercises such as this mid to low deadlift into my leg day routine. Here I am performing this exercise:
Some may see this move as slightly unorthodox, and it is definitely a move where your technique must be spot on (to avoid pressure in the lower back) but the isolation, and indeed burn into the hamstrings is worth it!
You will need to go much lighter than your normal deadlift weight and concentrate on keeping your dumb bells as close to your shins as possible, but the most important technique tip is to keep your back as flat and straight as you can. Do this by pushing your hips back with your bodyweight in your heels and ensure you are using the backs of your thighs (hamstrings) to bring you back to the mid position. I recommend target zones of base of the knees to just above the ankles (possibly slightly higher if you are less flexible). Make sure your chin is tucked in to avoid tension in the neck and ensure you keep your weights close to the front of the leg.
I would recommend trying 3 sets of 8-10 reps at first with a light weight until you are confident with technique (and ensuring that your lower back is not hurting) and when confident advance this to 3 sets of 12-15 reps as part of your regular leg training.
Let me know how you get on and ask if you have any more questions about the move!