Form cues
- Hips back
- Flat back
- Feel hamstring stretch
- No rounding
Exercise
Single Dumbbell Stiff-Leg Deadlift
Back, dumbbell
A stiff-legged deadlift variation using a single dumbbell to target the hamstrings and lower back.
Target: hamstrings. Also works: glutes, lower back, erector spinae.
Steps
- Stand upright holding a dumbbell with both hands at your thighs.
- Keep a slight bend in your knees and your back flat.
- Hinge forward at the hips, lowering the dumbbell towards the floor.
- Pause at the bottom while feeling a stretch in your hamstrings.
- Return to the upright position by driving hips forward.
Common mistakes
- Rounding back
- Excessive knee bend
- Bouncing at bottom
Breathing
Inhale lowering, exhale as you stand back up.
In the app, search for Single Dumbbell Stiff-Leg Deadlift and add it to a workout.