Dumbbell Straight Leg Deadlift
Description
The dumbbell straight-leg deadlift performs a hip hinge with dumbbells while keeping the legs nearly straight. The minimal knee bend maximizes hamstring involvement. It is the dumbbell version of the barbell stiff-leg deadlift.
Muscle Group
Equipment Required
Dumbbell Straight Leg Deadlift Instructions
- Stand with feet hip-width apart holding a dumbbell in each hand in front of your thighs.
- Keep your legs as straight as possible (minimal knee bend). Back flat.
- Hinge at the hips, pushing your butt back. Lower the dumbbells along your legs.
- Continue until you feel a deep hamstring stretch.
- Drive your hips forward to stand. Squeeze your glutes at the top.
- Maintain a flat back throughout.
- Use moderate weight. Aim for 8 to 12 reps.
- Only go as low as you can maintain flat back form.
Dumbbell Straight Leg Deadlift Form & Visual
Dumbbell Straight Leg Deadlift Benefits
- Maximizes hamstring involvement
- Dumbbells allow natural hand position
- Builds hip hinge strength
- Develops hamstring flexibility over time
- Easy to scale
- Useful at-home exercise
Dumbbell Straight Leg Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Core (stabilizer)
