Dumbbell Stiff-Leg Deadlift
A stiff-leg deadlift with a dumbbell in each hand, knees nearly straight and the torso folding toward parallel. It stretches the hamstrings hard and needs only a pair of dumbbells.
Primary muscles
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with a dumbbell in each hand in front of your thighs, feet hip-width or narrower, knees just unlocked.
Keeping your knees fixed, hinge at the hips and lower the dumbbells toward the tops of your feet.
Keep your back flat and the weights close to your legs.
Stop when you feel a strong hamstring stretch or your back begins to round.
Drive your hips forward to return to standing.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Knees soft and still
Long spine
Dumbbells brush the legs
Common mistakes
Bending the knees as you lower
Rounding the back to reach the floor
Letting the dumbbells drift forward
Safety notes
Keep the range within your hamstring flexibility.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.