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Dumbbell Stiff Leg Deadlift
A dumbbell hip hinge with minimal knee bend that loads the hamstrings through a long stretch without needing a barbell.
LegsDumbbellHip hinge
GoLightWeight mediadumbbell-stiff-leg-deadlift
Demonstration coming soon
Primary
HamstringsGlutes
Secondary
Spinal erectorsAdductorsUpper back
Equipment
Dumbbell
Pattern
Hip hinge
Setup
- 01Hold a dumbbell in each hand resting against the front of the thighs.
- 02Stand with feet hip width apart and toes pointing forward.
- 03Set a soft, nearly straight knee bend and keep it fixed for the whole set.
- 04Pull the shoulders back and brace the trunk before the first rep.
Execution
- 01Push the hips straight back while the dumbbells slide down the thighs.
- 02Keep the spine long and the knees almost straight throughout the descent.
- 03Lower until you feel a strong hamstring stretch, usually around mid shin.
- 04Drive the hips forward to stand tall without leaning back at the top.
Checkpoints
- -Dumbbells stay close to the legs for the entire rep.
- -Knee angle does not change once the set starts.
- -Back stays flat; the stretch is felt in the hamstrings, not the low back.
- -Hips travel back and forward, not up and down.
Common mistakes
- -Rounding the low back to chase extra depth.
- -Bending the knees and turning the lift into a conventional deadlift.
- -Letting the dumbbells drift forward away from the legs.
- -Hyperextending the spine at lockout.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps with a controlled 2 to 3 second lowering phase.
- -Only lower as far as your hamstring flexibility allows a flat back.
- -Works well after squats or leg press as the main hinge of the session.
Related exercises
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