Variations of Dumbbell Stiff Leg Deadlift
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 Single Stiff Leg Deadlift
Master the Dumbbell Single Stiff Leg Deadlift to build powerful glutes, hamstrings, and erector spinae, improving balance and core stability.
Dumbbell Single Leg Deadlift
Master balance and strength with the Dumbbell Single Leg Deadlift. This exercise powerfully targets your glutes, hamstrings, and lower back.
Description
An exercise that targets the hamstrings and glutes by bending at the hip while keeping the legs stiff and holding a dumbbell in each hand.
Save Dumbbell Stiff Leg Deadlift to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Dumbbell Stiff Leg Deadlift
- 1Setup
Stand tall with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip, arms extended in front of your thighs. Maintain a slight, consistent bend in your knees throughout the entire movement.
- 2Setup
Engage your core, keep your back straight, chest up, and shoulders pulled back and down. Ensure the dumbbells are close to your body, almost touching your thighs.
- 3
Initiate the movement by hinging at your hips, pushing your glutes backward as if reaching for a wall behind you. Allow the dumbbells to descend directly downwards, staying close to your legs.
- 4
Lower the dumbbells until you feel a deep stretch in your hamstrings, typically just below the knees or mid-shin, ensuring your back remains flat and your head is in a neutral position.
- 5
Squeeze your glutes and hamstrings to reverse the movement, driving your hips forward to return to the standing position. Exhale as you stand up, maintaining a controlled motion.
Tips
- Focus on the hip hinge: Think about pushing your hips back rather than just bending forward to effectively engage your glutes and hamstrings.
- Maintain a neutral spine: Keep your core tight and your back flat throughout the entire range of motion to prevent lower back strain and maximize hamstring stretch.
- Control the eccentric phase: Slowly lower the dumbbells, focusing on the stretch in your hamstrings, to enhance muscle activation and promote hypertrophy.
- Keep dumbbells close: Allow the dumbbells to trace a path close to your legs to maintain proper balance and reduce leverage on your lower back.
Common Mistakes
- ×Rounding the back: Avoid rounding your lower back during the descent by actively engaging your core and maintaining a proud chest throughout the movement.
- ×Squatting instead of hinging: Prevent bending too much at the knees by keeping them only slightly bent and focusing on pushing your hips straight back to properly target the hamstrings and glutes.
- ×Letting the weights drift forward: Keep the dumbbells close to your body, tracing a path along your thighs and shins, to reduce stress on your lower back and maintain balance.
In the Ellim app, Dumbbell Stiff Leg Deadlift unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell stiff leg deadlift?
Get Ellim — FreeFrequently Asked Questions
What muscles does Dumbbell Stiff Leg Deadlift work?
Is Dumbbell Stiff Leg Deadlift good for beginners?
What equipment do I need for Dumbbell Stiff Leg Deadlift?
What are the best tips for Dumbbell Stiff Leg Deadlift?
What are common mistakes when doing Dumbbell Stiff Leg Deadlift?
Related Exercises
Band stiff leg deadlift
Master the Band Stiff Leg Deadlift to build powerful glutes and hamstrings. This exercise enhances posterior chain strength and flexibility with
Dumbbell Superman
Strengthen your lower back, glutes, and hamstrings with the Dumbbell Superman. This exercise improves posterior chain strength and stability, crucial for
Dumbbell Single Leg Glute Bridge
Target your glutes and hamstrings with the Dumbbell Single Leg Glute Bridge. Enhance hip stability and core strength through this challenging unilateral
Dumbbell Glute Bridge
Build strong, sculpted glutes and strengthen your hips with the dumbbell glute bridge. Learn proper form to maximize muscle activation and prevent injury.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Dumbbell Stiff Leg Deadlift.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free