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Hamstrings · Dumbbell · Intermediate

How to do Dumbbell Stiff Leg Deadlift

The dumbbell stiff leg deadlift is a lower body exercise that targets the glutes and hamstrings, with additional activation of the lower back. It involves hinging at the hips while keeping the legs mostly straight, emphasizing a stretch and contraction in the posterior chain.

Dumbbell Stiff Leg Deadlift demonstration
Primary muscles
Hamstrings and Glutes
Also works
Lower back
Equipment
Dumbbell
Level
Intermediate
Category
Legs

How to do Dumbbell Stiff Leg Deadlift, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
  3. Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
  4. Repeat for the desired number of repetitions.

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Muscles worked

Dumbbell Stiff Leg Deadlift works your hamstrings and glutes as the main movers, with help from your lower back.

Track Dumbbell Stiff Leg Deadlift in SPLYT

Dumbbell Stiff Leg Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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