Dead lifts. It's very important to loosen up first. The best way is lay on your back and gently pull one leg up at a time to your chest with a bent knee and hold it for 30 seconds then alternate. Be sure to not use too much weight when lifting. Gains will come but not if you over do it. Correct form is very important so if you don't know how it's best to find someone that can show you.
Dead lifts. It's very important to loosen up first. The best way is lay on your back and gently pull one leg up at a time to your chest with a bent knee and hold it for 30 seconds then alternate. Be sure to not use too much weight when lifting. Gains will come but not if you over do it. Correct form is very important so if you don't know how it's best to find someone that can show you.