Stiff Leg Deadlift Dumbbell

The dumbbell stiff-leg deadlift is a posterior chain exercise that primarily targets the hamstrings and glutes, while also engaging the lower back and core. This variation emphasizes hamstring stretch and control, making it ideal for developing hamstring strength and hip hinge mechanics with less spinal loading than a barbell version.

How to Perform

1. Stand tall holding a dumbbell in each hand in front of your thighs, palms facing your body.
2. Keep a slight bend in your knees and a neutral spine.
3. Hinge at the hips to lower the dumbbells down the front of your legs, feeling a stretch in your hamstrings.
4. Lower until your torso is nearly parallel to the ground or until just before your back starts to round.
5. Drive your hips forward to return to standing, squeezing your glutes at the top.

Coaching Cues

• Keep your back flat and shoulders pulled back throughout the movement.
• Focus on hinging at the hips, not squatting down.
• Only go as low as your hamstring flexibility allows without rounding your back.
• Move in a slow and controlled manner to maximize muscle engagement.