Dumbbell Stiff Leg Deadlift

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Lower BackMiddle Back
Equipment Dumbbell
Emphasis Compound
Type Pull

Dumbbell Stiff Leg Deadlift

There is very little difference between the DB RDL & Stiff Leg Deadlift

  • Position your feet about shoulder-width apart.
  • With the DB's against your thighs, retract your shoulder blades and maintain a braced core and neutral spine so your chest sticks out. This will be your starting stance.
  • Bend/hinge slowly at the hips maintaining NO flex in your knees, lower the weight (and your torso) straight down your legs until you feel the maximum stretch in your hamstrings.
    • The bottom position will be roughly knee-level.
    • Torso parallel to the floor.
  • Upon reaching the max stretch, begin lifting the weight back up via hamstring and glute utilization to the starting position.
  • Your core is remaining tight and back flat throughout the movement.


  • Don't let your back arch excessively or round.
  • Keep the DB's close to your center-of-gravity. 
  • Your core remains braced with a tight upper back.
  • Maintain a neutral neck position throughout.
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