How to do the Dumbbell Stiff Leg Deadlift
- Stand with feet apart, holding dumbbells, palms facing inward, at your sides.
- Set a slight knee bend and keep it nearly fixed for the entire set.
- Push your hips back, keeping the dumbbells close to your legs.
- Return to the starting position by straightening up, driving your hips forward.
- Keep your back straight throughout this movement to protect it.
Full technique — 7 steps
- Stand tall with feet hip-width apart, holding dumbbells at your sides with palms facing inward.
- Set a slight knee bend and keep it nearly fixed for the entire set.
- Tighten your stomach, pull your shoulders back slightly, and let the dumbbells track close to your legs.
- Hinge by pushing your hips straight back as your torso folds forward without squatting down.
- Lower until you reach your hamstring end range or your spine starts to lose neutral.
- Drive your hips forward to stand tall, keeping the dumbbells close and only a slight knee bend.
- Finish upright with hips fully extended without leaning back or shrugging the dumbbells upward.
Common mistakes
- Turning the hinge into a squat
- Letting dumbbells drift far forward
- Rounding through the lower back
- Hyperextending at the top
- Bouncing into the bottom stretch
Form cues
- Push hips straight back
- Keep knees nearly fixed
- Slide bells along legs
- Stop at hamstring limit
- Stand tall, don't lean back
