Exercise
Dumbbell Stiff Leg Deadlift
The Dumbbell Stiff Leg Deadlift builds strength in the glutes and back of the legs while improving control, posture, and hip movement.
Dumbbell Stiff Leg Deadlift
The Dumbbell Stiff Leg Deadlift is a hip-hinge exercise focused on strengthening the hamstrings, glutes, and lower back while reinforcing proper posterior chain mechanics. Unlike more knee-dominant variations, this movement emphasizes a longer hamstring stretch and sustained tension throughout the lift.
By maintaining a slight knee bend and hinging at the hips, the exercise teaches efficient load transfer through the posterior chain. The use of dumbbells allows for a natural range of motion and improved control, making it accessible while still highly effective for strength and hypertrophy.
Commonly programmed in strength, bodybuilding, and athletic training routines, the Dumbbell Stiff Leg Deadlift supports improved hip stability, spinal control, and pulling power. When performed with strict form, it contributes to better movement quality, injury resilience, and balanced lower-body development.
How to Perform the Dumbbell Stiff Leg Deadlift
- Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing toward your body.
- Engage your core and maintain a slight bend in your knees throughout the movement while keeping your back straight.
- Hinge at your hips and push your buttocks backward as you lower the dumbbells down the front of your legs, keeping them close to your shins.
- Maintain a neutral spine position as you lower, with shoulders pulled back and chest up, breathing in during the descent.
- Continue lowering until you feel a stretch in your hamstrings, typically when your torso is nearly parallel to the floor.
- Keep your head in a neutral position aligned with your spine, avoiding looking up or dropping your chin to your chest.
- Drive through your heels and contract your hamstrings and glutes to return to the starting position, exhaling as you rise.
- Fully extend your hips at the top position while keeping your shoulders down and away from your ears before beginning the next repetition.
Important information
- Keep the weights close to your body throughout the entire movement to reduce stress on your lower back.
- Maintain tension in your hamstrings during the entire exercise by not completely straightening your knees at any point.
- If you experience lower back pain, reduce the weight or check your form—your back should remain flat, not rounded.
- Focus on the hip hinge movement rather than squatting; this exercise primarily targets the hamstrings and glutes, not the quadriceps.
FAQ - Dumbbell Stiff Leg Deadlift
The dumbbell stiff leg deadlift primarily targets your posterior chain, with emphasis on the hamstrings and glutes. Your erector spinae (lower back muscles) work as strong stabilizers, while your core and traps engage as secondary muscle groups throughout the movement.
Maintain a neutral spine throughout the entire movement, hinging at the hips rather than rounding your back. Keep a slight bend in your knees (not locked), brace your core before each rep, and only lower the dumbbells to the point where you feel a strong hamstring stretch without compromising your lower back position.
Start with lighter dumbbells (10-20 lbs each) to master the hip hinge pattern and proper form. Progress gradually to weights that challenge you for 8-12 reps while maintaining perfect technique. Most lifters find they can handle less weight than in conventional deadlifts due to the increased hamstring emphasis.
Incorporate this exercise 1-2 times weekly, allowing 48-72 hours of recovery between sessions since it significantly taxes your hamstrings and lower back. It works well on leg day or as part of a posterior chain-focused workout, typically performing 3-4 sets of 8-12 repetitions for muscle building.
Avoid bending your elbows to compensate for limited shoulder mobility, as this negates the stretching benefits. Don't rush through repetitions or use momentum—move slowly and deliberately. Also, never force the movement beyond the point of mild discomfort, as this could lead to shoulder strain.
Dumbbell Stiff Leg Deadlift
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