Form cues
- Hips back, not down
- Keep dumbbells close
- Back flat the whole time
- Feel the hamstring stretch
Exercise
Dumbbell Stiff Leg Deadlift
Upper legs, dumbbell
A hip-hinge deadlift with dumbbells that emphasizes the hamstrings and glutes while keeping only a slight knee bend.
Target: glutes. Also works: hamstrings, lower back.
Steps
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- Soften your knees slightly and brace your midsection.
- Push your hips straight back and slide the dumbbells down the front of your legs.
- Lower until the dumbbells reach mid-shin or you feel a strong hamstring stretch while keeping your back flat.
- Drive your feet into the floor and extend your hips to stand back up.
- Finish tall with the dumbbells at your thighs and repeat.
Common mistakes
- Bending the knees too much and turning it into a squat
- Letting the dumbbells drift away from the legs
- Rounding the lower back on the way down
- Looking up and cranking the neck
Breathing
Inhale as you hinge and lower the dumbbells, then exhale as you drive your hips forward to stand tall.
In the app, search for Dumbbell Stiff Leg Deadlift and add it to a workout.