Dumbbell Stiff Leg Deadlift
A hip-hinge deadlift with dumbbells that emphasizes the hamstrings and glutes while keeping only a slight knee bend.
Secondary muscles
How to do it
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- Soften your knees slightly and brace your midsection.
- Push your hips straight back and slide the dumbbells down the front of your legs.
- Lower until the dumbbells reach mid-shin or you feel a strong hamstring stretch while keeping your back flat.
- Drive your feet into the floor and extend your hips to stand back up.
- Finish tall with the dumbbells at your thighs and repeat.
Form cues
- Hips back, not down
- Keep dumbbells close
- Back flat the whole time
- Feel the hamstring stretch
Common mistakes
- Bending the knees too much and turning it into a squat
- Letting the dumbbells drift away from the legs
- Rounding the lower back on the way down
- Looking up and cranking the neck
Breathing
Inhale as you hinge and lower the dumbbells, then exhale as you drive your hips forward to stand tall.
