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Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift

The dumbbell stiff leg deadlift is a fantastic compound exercise that targets multiple muscle groups in your body. It primarily engages your hamstrings, glutes, and lower back, but also works your core, calves, and forearms. This exercise is an excellent choice for individuals looking to increase lower body strength and muscular development. To perform the dumbbell stiff leg deadlift, you will need a pair of dumbbells of appropriate weight. Start by holding the dumbbells in your hands with an overhand grip and stand with your feet shoulder-width apart. Keep your spine straight, shoulders back, and core engaged throughout the movement. With a slight bend in your knees, hinge at your hips and slowly lower the dumbbells towards the floor while maintaining the natural arch in your lower back. Lower the dumbbells as far as your flexibility allows, feeling a stretch in your hamstrings. Remember to avoid rounding your back and keep your head aligned with your spine. To return to the starting position, squeeze your glutes and hamstrings, engaging them to pull yourself back up. Focus on using the muscles in your legs and hips rather than relying on your lower back. Keep the movement controlled and avoid using momentum. Incorporating the dumbbell stiff leg deadlift in your workout routine will help you build stronger posterior chain muscles, improve your posture, and boost overall lower body strength. Remember to always use proper form and start with lighter weights before progressing to heavier ones. As with any exercise, it's essential to listen to your body, go at your own pace, and modify the exercise if needed. Combine the dumbbell stiff leg deadlift with other exercises targeting different muscle groups to create a well-rounded, efficient workout routine. If you're unsure about your form or how to incorporate this exercise into your workout plan, consult with a fitness professional for guidance personalized to your needs.


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  • Keeping your back straight and shoulders relaxed, hinge at the hips and lower the dumbbells towards the ground.
  • Lower the dumbbells as far as you can comfortably go while maintaining proper form. Focus on feeling a stretch in your hamstrings.
  • Engage your hamstrings and glutes as you slowly stand back up, squeezing your buttocks at the top of the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement
  • Increase the weight gradually to continually challenge your muscles
  • Engage your glutes and hamstrings by squeezing them at the top of the movement
  • Control the descent of the dumbbells to work your muscles eccentrically
  • Incorporate a short pause at the bottom of the movement to enhance muscle activation
  • Ensure proper breathing by exhaling on the way up and inhaling on the way down
  • Keep your core tight to stabilize your body and protect your lower back
  • Perform the exercise in a slow and controlled manner to maximize muscle tension
  • Utilize a full range of motion, allowing the dumbbells to come close to the ground
  • Gradually increase the number of repetitions and sets as you progress


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