Don’t let the name intimidate you. The deadlift is quite possibly the most effective exercise you can do.

This is according to conditioning specialist Tony Gentilcore, co-founder of Cressey Performance in Massachusetts. In addition to targeting your glutes and hamstrings – which are some of your body’s most powerful muscles – the dead lift activates your quads, core, back and shoulders. “It builds muscle from head to toe,” says Gentilcore. “Performed correctly, it also reinforces good form for real-world movements, like lifting heavy loads; that makes it a back saver.” Customise your results and reach your goals faster with these four variations.