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Stiff-Legged Dumbbell Deadlift 7s · no sound

Stiff-Legged Dumbbell Deadlift

A hip hinge with nearly straight knees, lowering two dumbbells along the legs to load the hamstrings and glutes.

Primary muscle
Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Stand with your feet hip-width apart holding a dumbbell in each hand in front of the thighs.
  2. Brace the abs, keep the chest up, and unlock the knees only a small amount.
  3. Hinge at the hips and slide the dumbbells down the front of the legs.
  4. Lower until you feel a hamstring stretch, without rounding the lower back.
  5. Drive the hips forward to stand tall and squeeze the glutes at the top.
  6. Reset the brace and repeat, keeping the weights close to the body.

Common mistakes

  • Rounding the lower back to reach the floor.
  • Bending the knees enough that the lift becomes a conventional deadlift.
  • Letting the dumbbells drift away from the legs.
  • Jerking the weights off the bottom instead of driving the hips forward.

Muscles worked

Primary
Hamstrings
Secondary
CalvesForearmsGlutesLower Back

Same movement, other equipment

Band Good Morning Intermediate Band Good Morning Glutes Resistance band Barbell Romanian Deadlift Intermediate Barbell Romanian Deadlift Glutes Barbell Barbell Stiff Leg Deadlifts Intermediate Barbell Stiff Leg Deadlifts Glutes Barbell Kettlebell Swing Intermediate Kettlebell Swing Glutes Kettlebell

Similar exercises

Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Hip Hinge Speed Romanian Deadlift Intermediate Hip Hinge Speed Romanian Deadlift Glutes Dumbbell Kickstand Dumbbell Romanian Deadlift Intermediate Kickstand Dumbbell Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Stiff-Legged Dumbbell Deadlift work?
Mainly the hamstrings. It also works the calves, forearms, glutes and lower back.
What equipment do you need for the Stiff-Legged Dumbbell Deadlift?
It uses dumbbells. Without it, the Band Good Morning and the Barbell Romanian Deadlift train the same muscles the same way.
Is the Stiff-Legged Dumbbell Deadlift good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

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