Stiff-Leg Dumbbell Deadlift tutorial
The stiff-leg dumbbell deadlift uses two dumbbells with nearly straight knees as you hinge your torso forward from the hips. It strengthens the hamstrings and glutes and teaches a proper hip-hinge pattern. Because the loads are lighter and the dumbbells move freely, it suits beginners and home training.
How to perform
- Hold the dumbbells in front of your thighs with palms facing you and stand tall.
- Set your feet hip-width apart with a slight bend in the knees.
- Pull your shoulders back and brace your core.
- Push your hips back and lower the dumbbells close to your legs.
- Pause when you feel a hamstring stretch while your back is still flat.
- Drive your hips forward and squeeze your glutes to return to standing.
Breathing: Inhale as you lower and exhale as you rise.
Key tips
- Think about reaching your hips back toward the wall behind you.
- Look at the floor slightly ahead of your feet to keep your neck neutral.
- Keep the dumbbells close to your shins to reduce back stress.
Common mistakes
- Bending from the waist instead of the hips
- Going too low with a rounded back
- Bending the knees too much, turning it into a regular deadlift
Safety: People with back pain should shorten the range or first practice the hip hinge with a dowel and no weight.
HamstringsPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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