Dumbbell Stiff-Leg Deadlift
HamstringsCompoundLegsDumbbellsIntermediate
Stiff-leg hip hinge with dumbbells, which allow a more natural path and a greater hamstring stretch.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Stand with a dumbbell in each hand in front of your thighs.
- 2.Keep your knees almost straight and fixed.
- 3.Hinge from the hips, lowering the dumbbells close to your legs.
- 4.Descend until you feel the hamstring stretch.
- 5.Extend your hips to come up, squeezing the glutes.
Common mistakes
- ●Bending the knees and turning it into a squat
- ●Rounding the lower back
- ●Letting the dumbbells drift away from the body
- ●Looking forward and arching the neck
Proper technique
Knees stay stiff; the whole movement comes from the hips. Neutral back with the dumbbells brushing the legs. Control the descent and don't force more range than your flexibility allows.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Hamstrings
- Gluteus maximus
Secondary
- Spinal erectors
- Core
- Adductors