Training for Ladies - Day 3 - Exercise 5 - Stiff Legged Deadlift: An excellent exercise to shape the butt and the hamstrings. This exercise is potentially dangerous so correct form and technique must be used. Always maintain good posture by pulling in your navel to activate the core. Using the same 3 second down, 1 second up tempo, ensure that the knees are kept soft with a slight bend. Keep the lower back nice and flat and keep tension at the top of the movement. While the glutes are a prime mover, there is a lot of tension on the hamstrings still. Don'ts - Avoid bending the knees too much, rounding the lower back at the bottom or hyperextending at the top which causes you to lose tension from the hamstrings. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.