Instructions

1

Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in one hand at your side with a neutral grip. Maintain a neutral spine and engage your core throughout the movement.

2

Position your body upright with shoulders back and chest up. Keep the non-working arm relaxed or use it for balance. Establish a stable base with your feet firmly planted on the ground.

3

Initiate a hip hinge by pushing your hips backward while maintaining a slight knee bend. Lower your torso toward the ground by flexing at the hips, allowing the dumbbell to travel down your leg while keeping it close to your body. Feel a stretch in the hamstrings and maintain a neutral spine without rounding the lower back.

4

Drive your hips forward explosively by contracting the glutes and hamstrings to return to the standing position. Extend the hips fully to complete the rep, returning to the upright starting position with controlled movement and good posture.

PRIMARY MUSCLESHamstrings

SECONDARY MUSCLESGluteus Maximus, Erector Spinae, Adductor Magnus

EQUIPMENTDumbbell

DIFFICULTYIntermediate

Overview

Focusing on the Dumbbell Stiff Leg Deadlift allows you to target the Hamstrings with precision. As a foundational Strength exercise, the integration of Dumbbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Hamstrings.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Hamstrings.
Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Hamstrings engagement.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Gluteus Maximus, Erector Spinae, Adductor Magnus to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell Stiff Leg Deadlift
Cable Dumbbell Stiff Leg Deadlift
Banded Dumbbell Stiff Leg Deadlift

Beginner Tips

If you are new to the Dumbbell Stiff Leg Deadlift, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Stiff Leg Deadlift