Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift

The Dumbbell Stiff Leg Deadlift is an effective compound exercise that primarily targets the muscles of the posterior chain, which includes the hamstrings, glutes, and lower back. This exercise is a variation of the traditional deadlift, but places more emphasis on the hamstring muscles due to the straightened knee position throughout the movement. To perform the Dumbbell Stiff Leg Deadlift, you'll need a pair of dumbbells of appropriate weight. Begin by standing with your feet hip-width apart and holding the dumbbells in front of your thighs with an overhand grip. Keep your core engaged and maintain a slight bend in your knees throughout the exercise. Hinging at the hips, slowly lower the dumbbells towards the floor while keeping your back straight and your chest lifted. Lower the weight until you feel a stretch in your hamstrings, but avoid rounding your back or allowing the dumbbells to touch the ground. At the bottom of the movement, squeeze your glutes and engage your hamstrings to return to the starting position. The Dumbbell Stiff Leg Deadlift not only targets the posterior chain muscles but also helps improve posture, strengthen the lower back, and develop overall lower body strength and stability. It is important to ensure proper form and technique while performing this exercise to prevent injury and maximize its benefits. Incorporating the Dumbbell Stiff Leg Deadlift into your workout routine can contribute to a well-rounded strength training program, enhancing overall athletic performance and promoting better functional movement in daily life. Pair this exercise with other compound movements such as squats and lunges for a comprehensive lower body workout.


  • Start by holding a pair of dumbbells in each hand with an overhand grip.
  • Stand tall with your feet hip-width apart and your knees slightly bent.
  • Engage your core muscles to stabilize your spine.
  • Keeping your back straight and your shoulders pulled back, hinge at your hips and lower the dumbbells towards the ground, allowing your torso to lower until it is parallel to the floor.
  • Make sure to keep the dumbbells close to your legs as you lower them.
  • Feel the stretch in your hamstrings and glutes as you lower down.
  • Pause for a moment at the bottom, and then slowly return to the starting position by driving through your heels and squeezing your glutes.
  • Keep your core engaged throughout the entire movement to protect your lower back.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability and protect your lower back.
  • Keep a slight bend in your knees to avoid placing excess strain on your joints and ligaments.
  • Focus on hinging at the hips while keeping your back straight, rather than rounding your spine.
  • Control the movement both on the way down and on the way up to maximize muscle activation and reduce the risk of injury.
  • Keep your shoulders pulled back and down to maintain good posture and prevent upper-body tension.
  • Choose a weight that challenges you, but still allows you to maintain proper form throughout the exercise.
  • Perform the exercise in a slow and controlled manner, avoiding any jerking or swinging motions.
  • As you lower the dumbbells, aim to feel a stretch in your hamstring muscles, without going into discomfort or pain.
  • Gradually increase the weight used as your strength and technique improve over time.
  • Consider incorporating variations such as Romanian deadlifts or single-leg stiff leg deadlifts to add variety and target different muscle groups.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine