Stiff-Legged Dumbbell Deadlift
Muscles worked
Instructions
- 1Grasp a couple of dumbbells holding them by your side at arm's length.
- 2Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- 3Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- 4Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Stiff-Legged Dumbbell Deadlift
The stiff-legged dumbbell deadlift is a free-weight variation of the hip hinge that mainly targets the hamstrings and glutes. Holding two dumbbells at your sides with the knees slightly bent and fixed, you bend at the waist while keeping the back flat until you feel a strong stretch along the back of the thighs, then rise back up by extending the hips. Unlike the Smith machine version, using free dumbbells demands better control of the bar path and works the trunk and shoulder stabilizers harder, since they have to keep the weights tracking along the body. It's a great accessory exercise for building the posterior chain alongside squats, popular both at home and in the gym thanks to its minimal equipment needs.
check_circleBenefits
- check_circleEffectively targets the hamstrings and glutes
- check_circleStrengthens trunk and shoulder stability
- check_circleAccessible at home with minimal equipment
- check_circleGood complement to squats for the posterior chain
lightbulbExecution tips
- lightbulbKeep the dumbbells close to your body throughout
- lightbulbFix the slight knee bend and don't change it on the way down
- lightbulbPush the hips back rather than just bending the back
- lightbulbStop the descent as soon as you feel the stretch
warningCommon mistakes
- warningLetting the dumbbells drift away from the body
- warningRounding the back at the bottom of the movement
- warningBending the knees more instead of pushing the hips back
- warningGoing too far into the range at the cost of posture
helpFrequently asked questions
Do I really need to keep my knees straight?expand_more
No, a slight fixed bend is recommended to protect the knees and better isolate the hamstrings.
How far down should I go?expand_more
Lower until you feel a clear hamstring stretch, without forcing past your flexibility.
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