Legs / Intermediate / Compound (multi-joint)

Dumbbell Stiff-Leg Deadlift

A hip hinge with dumbbells and nearly straight legs that builds the hamstrings, glutes and lower back.

At a glance

Primary

Hamstrings, Glutes

Secondary

Lower back (erectors), Forearms & grip, Adductors

Equipment

Dumbbells

Movement pattern

Hip hinge, Hip extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand tall holding a dumbbell in each hand in front of your thighs, feet hip-width apart.
2. With the knees only slightly bent, hinge at the hips and lower the dumbbells toward your feet.
3. Keep the back flat and go as low as your hamstring flexibility allows.
4. Drive the hips forward to return to standing.

Tips

• Keep the dumbbells close to the legs.
• Do not round the lower back.

Common mistakes

• ✗ Chasing depth by rounding the back.

  Why it hurts: Once the hamstrings run out of length, going lower comes from spinal flexion, which strains the lower back.

  ✓ Instead: Push the hips back and stop when they stop moving back, usually just below the knee.

• ✗ Squatting the weight down by bending the knees a lot.

  Why it hurts: It turns the exercise into a sloppy squat and takes the load off the hamstrings.

  ✓ Instead: Set a soft knee bend at the start and keep that angle while the hips move.

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