Stiff-Legged Dumbbell Deadlift

How to do the Stiff-Legged Dumbbell Deadlift

1. Grasp a couple of dumbbells holding them by your side at arm's length.
2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	glutes, lower back
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Natural Glute Ham Raise Bodyweight Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Floor Glute-Ham Raise Bodyweight Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell

Harder than the Stiff-Legged Dumbbell Deadlift

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Stiff-Legged Dumbbell Deadlift with

Opposing quads work — alternate sets without extra rest.

Dumbbell Lunges quads Dumbbell Squat quads Plie Dumbbell Squat quads Split Squat with Dumbbells quads

Common questions

What muscles does the Stiff-Legged Dumbbell Deadlift work?

The Stiff-Legged Dumbbell Deadlift primarily works the hamstrings, with the glutes and lower back as secondary movers. Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, and Dumbbell Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Stiff-Legged Dumbbell Deadlift?

Dumbbells. Without dumbbells, Natural Glute Ham Raise, Alternating Hang Clean, and Double Kettlebell Alternating Hang Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Stiff-Legged Dumbbell Deadlift suitable for beginners?

Yes, the Stiff-Legged Dumbbell Deadlift is rated beginner. Split Snatch, Reverse Band Sumo Deadlift, and Power Snatch are the progressions from here.

Where should the Stiff-Legged Dumbbell Deadlift go in a workout?

Early — the Stiff-Legged Dumbbell Deadlift is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Dumbbell Lunges and Dumbbell Squat later.

Similar exercises

Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell Kettlebell One-Legged Deadlift Kettlebell