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Dumbbell Stiff Leg Deadlift


Dumbbell Stiff Leg Deadlift
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Glutes, Lower Back

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Hamstrings

Dumbbell Stiff Leg Deadlift Overview

This strengthening exercise focuses on the hamstrings individually. The exercise activates the muscle fibers in the glutes and hamstrings and increases the muscle mass.

Since it is an isolation exercise for your hamstrings, it requires a mind-muscle connection. You would experience instant enhancement in the connection after performing this exercise.

The exercise improves your hip strength, endurance, and form, which enhances your athletic performance. Since it focuses on complete leg development, the engagement maximizes the power and size of hamstrings, calves, and glutes. This complements your overall fitness training aims. 

How to Do It

  1. Begin the exercise by choosing a pair of dumbbells and lift them by your sides.
  2. Stand up straight and bend your knees. Your feet should be placed at shoulder width. Now, you are at your starting position. 
  3. Bend over to lower the dumbbells over your feet. Make sure that your back isn’t rounded, it should be as straight as possible. Keep your feet stationary. 
  4. Continue lowering the dumbbells till your hamstrings allow you to. You would feel a stretch in your hamstrings at this point, but lower them till the point of your comfort. 
  5. Squeeze the hamstrings and glutes and stand back straight. 
  6. Repeat for the desired number of steps.

Dumbbell Stiff Leg Deadlift Tips

  1. You are going to end up with a rounded back as soon as you look down. It’s just as simple as that. Keep looking forward.
  2. Keep your dumbbells as close to your body as possible, or else you will put unnecessary strain on your back. 
  3. Keep your back, legs, and abdominal as tight as you can throughout the movement. 
  4. Do not stop or rest at the bottom of the movement. 
  5. Keep the weight of your body towards the heels and not to your toes. If you shift your weight at your toes, you’ll be risking your back terribly. 
  6. Keep the rep timing slow in order to ensure your focus and control over the movement.
  7. Ensure to push your hips back when you bend over. You need the weight to focus on your hamstrings and not the lower back as it would increase your risk of injury. 
  8. If you are a beginner, start with a mirror on your side or under the observation of a trainer to keep your technique and form on point.

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