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Dumbbell Stiff-Leg Deadlift
Dumbbell hip hinge that targets hamstrings and glutes to build posterior chain strength and flexibility; emphasizes deep hamstring stretch with minimal knee bend.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Obliques
Accessory Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Forearms
2/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body and knees slightly bent.
- Push hips back to hinge at hips while keeping back straight and dumbbells close to legs.
- Lower dumbbells toward mid-shin level until hamstrings stretch deeply.
- Pause briefly at bottom to feel the stretch.
- Engage hamstrings and glutes to extend hips and return to standing position.
- Squeeze glutes at top without arching back.
Coaching Tips
Form Cues
- Hinge from hips
- Keep shins vertical
- Maintain neutral spine
- Push through heels
- Squeeze glutes top
Breathing
Inhale as you lower the weights, brace core, and exhale as you stand up.
Tempo
4-1-1
Range of Motion
Lower until dumbbells reach mid-shin or just below knees with hamstring stretch, without rounding back; full hip extension at top.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Do not round spine to increase range
- Start light to master form
- Stop if hamstring pull felt
- Keep weights close to body
Spotting
Spotter not typically needed; use lighter weights or safeties if heavy loads used to assist on ascent.
Common Mistakes
- Rounding lower back
- Locking knees out
- Using momentum to swing
- Flare elbows out
- Bending knees excessively
When to Avoid
- Acute lower back injury
- Hamstring strain
- Poor hip mobility
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge proficiency
- Ankle dorsiflexion for balance
Build Up First
- Master basic hip hinge
- Core bracing technique
- Grip strength for dumbbells
Also known as
Stiff Leg Dumbbell Deadlift, DB SLDL, Dumbbell Straight Leg Deadlift
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