Glute exercises that also work the hamstrings. Use the rep and set recommendations suitable for your training level
You don’t need weights for deadlifts as a beginner, you can opt for a resistance band. Here’s how you do a deadlift without weights
Sit with your back against a bench with your arms resting on the bench
Bend your knees and hips to enter a deadlift as though you’re putting a barbell down,
Barbell hip thrusts are famous for activating the hamstrings, glutes, hips, and quads . However, you can start with bodyweight hip thrusts before adding weights.
Hinge at the hips and move the opposite leg back and straight as you touch the free hand to the ground,
Hold one hand on your hip with the other hand lying flat against your side,