Holding dumbbells at the sides, the stiff-leg deadlift trains the hamstrings and glutes with an easier setup than a barbell. You hinge at the hips with nearly straight legs and slide the dumbbells down the thighs, which makes it a good way to learn the hip hinge.
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How effective is this exercise for you?
3
Sets
12
Reps
Dumbbell
Equipment
7.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings, Glutes
➕
Secondary
Back
📋 How To Perform Dumbbell Stiff-Leg Deadlift
1
Hold dumbbells in front of your thighs, legs almost straight.
2
Hinge at the hips, pushing them back, lowering the weights down your legs.
3
Keep your back flat, stop when you feel a strong hamstring stretch.
4
Drive your hips forward to stand back up, squeezing your glutes.
5
Keep the dumbbells close to your legs throughout the movement.
💡 Benefits of Dumbbell Stiff-Leg Deadlift
Builds the hamstrings and glutes with less equipment and easier setup, and it is gentler on the grip and the lower back than heavy barbell versions. It is also a convenient exercise for home workouts.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps with moderate dumbbells. Keep the dumbbells close to the legs and stop lowering when the hamstrings feel a deep stretch.
⚠️ Common Mistakes to Avoid
Rounding the back to reach the floor
Bending the knees too much so it becomes a squat
Letting the dumbbells swing away from the body
✅ Pro Tips
Hinge back and slide the dumbbells down the legs
Stop when the hamstrings feel a deep stretch
🛡️ Safety Notes
Keep the spine neutral and use moderate loads. Stop if you feel pain in the lower back or behind the knee.
