Dumbbell Stiff Leg Deadlift

Exercise Information

  • Alternative Names: Stiff-legged dumbbell deadlift, dumbbell straight leg deadlift
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Hamstrings, glutes, lower back, quads
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 15-20 reps each
  • Variations:
  • Alternative: Smith machine stiff-legged deadlift

The dumbbell stiff leg deadlift, as the name suggests, is performed by keeping your knees stationary throughout the exercise. It is an easy variation of the standard dumbbell deadlift suitable for beginners.

Dumbbell Stiff Leg Deadlift Exercise Information

  • Alternative Names: Stiff-legged dumbbell deadlift, dumbbell straight leg deadlift
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Hamstrings, glutes, lower back, quads
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 15-20 reps each
  • Variations:
  • Alternative: Smith machine stiff-legged deadlift

How to do Stiff-Legged Dumbbell Deadlift

Do not perform the exercise if you have lower back issues. Set up for the exercise by holding a pair of dumbbells in front of your feet. Stand upright with a little bend in the knees. Keeping your back straight and knees stationary, bend over at your waist to lower the weights over the top of your feet until you feel your hamstrings are stretched. Squeeze your hamstrings and glutes to extend your hips and stand straight up.

Dumbbell Stiff Leg Deadlift

Straight Leg Dumbbell Deadlift Tips

  • Avoid rounding your back forward while moving the torso down.
  • Do not use too much weight in the beginning, as it might hurt your back.

Alternative Exercises

Smith Machine Stiff-Legged Deadlift

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