Perform a standing hip hinge with dumbbells to load the hamstrings and glutes. Keep the legs mostly straight and the spine neutral throughout the movement.
How to do the Dumbbell Stiff Leg Deadlift#
- Stand with a dumbbell in each hand, arms extended, and feet about shoulder-width apart.
- Brace your core and set a neutral spine before you begin.
- Push your hips back and hinge forward with a small, fixed bend in the knees, lowering the weights close to your thighs and shins until you feel a stretch in the hamstrings.
- Drive your hips forward and squeeze your glutes to return to an upright position while keeping the weights near your legs.
- Repeat for the planned number of repetitions while maintaining the hip-hinge pattern.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus)
- Secondary: Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius)
Common mistakes#
- Rounding the lower back during the descent.
- Bending the knees excessively and turning the movement into a squat.
- Letting the dumbbells drift away from the legs.
- Using the lower back to lift instead of driving the hips forward.
- Overextending the neck by looking up excessively.
