Back to libraryWatch on YouTube
Exercise Library
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
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play