The dead lift is also a great leg exercise for building up strength and lean muscle in the legs. When compared to the squat, the dead lift will place more emphasis on the glutes and hamstrings instead of the quadriceps. The dead lift also strengthens the lower back to a higher degree than lunges and squats. A strong lower back is so important for runners and jumpers, and the lower back is often neglected in training programs. What is the easiest way to get six pack abs? If you want a sexy six pack for yourself, you'll have to take note of a couple of things that might fly in the face of everything you thought you knew. Doing ab exercises are only part of the equation. Sit ups and crunches can only do so much while expensive ab machines are pretty much only good for causing a hole in your pocket.