Description
A compound exercise that targets the hamstrings, glutes and lower back, done with a dumbbell.
How to Do Dumbbell Single Stiff Leg Deadlift
- 1Setup
Stand tall with feet hip-width apart, holding a dumbbell in the hand opposite your standing leg with an overhand grip.
- 2Setup
Shift your weight onto your standing leg, maintaining a soft bend in the knee, and lightly brace your core.
- 3
Hinge at your hip, allowing the dumbbell to lower towards the floor as your non-standing leg extends straight back behind you for balance.
- 4
Keep the dumbbell close to your standing leg and lower until you feel a stretch in your hamstrings, or your torso is parallel to the floor, maintaining a neutral spine.
- 5
Engage your glute and hamstring to pull yourself back to the starting upright position, keeping your core tight and spine neutral, exhaling as you ascend.
Tips
- Focus your gaze on a fixed point in front of you to help maintain balance throughout the entire movement.
- Imagine pushing the floor away with your standing foot and driving your heel down to activate your glutes more effectively.
- Keep the dumbbell close to your standing leg throughout the entire range of motion to maintain control and prevent excessive lower back strain.
- Only lower as far as you can maintain a neutral spine; prioritize form over depth to protect your lower back.
Common Mistakes
- ×Rounding your lower back during the descent puts undue stress on the spine; instead, initiate the movement with a hip hinge and keep your back straight and chest proud.
- ×Using momentum to swing the weight up rather than controlled muscle engagement reduces effectiveness; focus on a slow, controlled eccentric (lowering) phase and a powerful, deliberate concentric (lifting) phase.
- ×Losing balance is common; improve stability by engaging your core and keeping a soft bend in your standing knee, rather than locking it out.
Variations
Barbell Stiff Legged Deadlift
Perform the Barbell Stiff Legged Deadlift to powerfully strengthen your hamstrings, glutes, and lower back.
Dumbbell Straight Legs Deadlift
Sculpt your glutes and hamstrings with the Dumbbell Straight Leg Deadlift. This effective hip hinge exercise builds strength and improves posterior chain
Dumbbell Stiff Leg Deadlift
Perform the Dumbbell Stiff Leg Deadlift to build strong hamstrings and glutes. This hip-hinge exercise effectively targets the posterior chain, improving
Dumbbell Single Leg Deadlift
Master balance and strength with the Dumbbell Single Leg Deadlift. This exercise powerfully targets your glutes, hamstrings, and lower back.
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