Dumbbell Stiff Leg Deadlift

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

Dumbbell Stiff Leg Deadlift Instruction

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, have your chest up & shoulders back.
  • Maintain a braced core and neutral spine from start to finish.
    • 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.
  • You will feel the maximum stretch in your hamstrings.
    • The bottom position will be roughly knee-level.
  • 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.
  • Squeeze your glutes at the top.


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