Dumbbell Straight Legs Deadlift

Dumbbell Straight Legs Deadlift

The Dumbbell Straight Legs Deadlift is an effective compound exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. This exercise is a variation of the traditional deadlift and adds increased emphasis on the hamstrings and glutes by positioning the legs in a straight position throughout the movement. To perform the Dumbbell Straight Legs Deadlift, you will need a pair of dumbbells. Start by standing with your feet shoulder-width apart and holding the dumbbells in front of your thighs with a neutral grip. Engage your core muscles and maintain a slight bend in your knees throughout the exercise. Keeping your back straight, hinge at the hips and lower the dumbbells towards the ground by pushing your hips back. As you hinge forward, focus on feeling a stretch in your hamstrings. Go as low as you can while maintaining proper form and feeling a good stretch in the hamstrings. To return to the starting position, push through your heels, engage your glutes, and drive your hips forward until you are back in a standing position. The Dumbbell Straight Legs Deadlift can be incorporated into your leg or full-body workout routine to strengthen the posterior chain, improve hip mobility, and enhance overall lower body strength. Remember to start with lighter weights and gradually increase the load as you build strength and confidence with the exercise. Always prioritize proper form and consult with a fitness professional for personalized guidance.


  • Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  • Keep your back straight and engage your core muscles.
  • Begin the movement by hinging at the hips and lowering the dumbbells towards the floor, keeping your legs straight.
  • Lower the dumbbells until you feel a stretch in your hamstrings, but avoid rounding your back.
  • Pause for a moment at the bottom position, and then slowly return to the starting position by driving your hips forward and squeezing your glutes.
  • Repeat for the desired number of repetitions.
  • Remember to breathe throughout the exercise and maintain a controlled and steady motion.
  • If you are new to this exercise, start with lighter dumbbells and gradually increase the weight as you feel comfortable and confident with your form.

Tips & Tricks

  • Maintain proper form to avoid injury and maximize results.
  • Engage your core throughout the movement for added stability.
  • Control the weight throughout the entire range of motion.
  • Focus on hinging at the hips and keeping a slight bend in your knees.
  • Initiate the movement by pushing your hips back and allowing your torso to lower.
  • Keep your back flat and avoid rounding your shoulders forward.
  • Squeeze your glutes at the top of the movement to fully engage your posterior chain.
  • Gradually increase the weight to continue challenging your muscles.
  • Listen to your body and modify the exercise if needed to match your fitness level.
  • Consider working with a professional trainer to ensure proper technique and form.


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