The dumbbell stiff leg deadlift is a lower body exercise that targets the glutes and hamstrings, with additional activation of the lower back. It involves hinging at the hips while keeping the legs mostly straight, emphasizing a stretch and contraction in the posterior chain.
Also Works
HamstringsLower Back
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
3
Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Hinge at the hips and push your butt back while lowering the dumbbells along the front of your legs, keeping the bar path close.
•Maintain a flat back with your shoulder blades retracted throughout the entire descent and ascent.
•Lower until you feel a strong stretch in the hamstrings (usually mid-shin level), then squeeze the glutes to drive back to standing.
Common Mistakes
•Rounding the lower back during the descent, which puts the lumbar spine at risk under load.
•Bending the knees too much, which turns this into a conventional Deadlift pattern and reduces hamstring loading.
•Not hinging deep enough because of tight hamstrings, limiting the exercise's effectiveness.