# Dumbbell Stiff Leg Deadlift

A dumbbell hip hinge targeting the hamstrings and glutes. Useful for lifters building posterior chain strength through a long hamstring range.

- Beginner · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-stiff-leg-deadlift/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-stiff-leg-deadlift/

## Muscles worked

- Hamstrings: 10/10
- Glutes: 7/10
- Lower back: 4/10

## How to do the Dumbbell Stiff Leg Deadlift

1. Stand with feet apart, holding dumbbells, palms facing inward, at your sides.
2. Set a slight knee bend and keep it nearly fixed for the entire set.
3. Push your hips back, keeping the dumbbells close to your legs.
4. Return to the starting position by straightening up, driving your hips forward.
5. Keep your back straight throughout this movement to protect it.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart, holding dumbbells at your sides with palms facing inward.
2. Set a slight knee bend and keep it nearly fixed for the entire set.
3. Tighten your stomach, pull your shoulders back slightly, and let the dumbbells track close to your legs.
4. Hinge by pushing your hips straight back as your torso folds forward without squatting down.
5. Lower until you reach your hamstring end range or your spine starts to lose neutral.
6. Drive your hips forward to stand tall, keeping the dumbbells close and only a slight knee bend.
7. 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

## How much to do

- **Strength** (good fit): 4–5 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Romanian Deadlift](https://seto.fit/exercises/romanian-deadlift/), [Single Leg Deadlift (Barbell)](https://seto.fit/exercises/single-leg-deadlift-barbell/)
- **Kettlebell**: [Kettlebell Single Leg Deadlift](https://seto.fit/exercises/kettlebell-single-leg-deadlift/), [Kettlebell Deadlift](https://seto.fit/exercises/kettlebell-deadlift/)
- **Resistance bands**: [Resistance Band Good Morning](https://seto.fit/exercises/band-good-morning/), [Resistance Band Pull Through](https://seto.fit/exercises/resistance-band-pull-through/)
- **No equipment**: [Bodyweight Good Morning](https://seto.fit/exercises/bodyweight-good-morning/), [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/) — Beginner
- Easier: [Single Dumbbell Romanian Deadlift](https://seto.fit/exercises/single-dumbbell-romanian-deadlift/) — Beginner
- **This exercise: Dumbbell Stiff Leg Deadlift — Beginner**
- Harder: [Staggered Stance Dumbbell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-dumbbell-romanian-deadlift/) — Intermediate
- Harder: [Single Leg Romanian Deadlift](https://seto.fit/exercises/single-leg-romanian-deadlift/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Stiff Leg Deadlift work?

Primary: Hamstrings 10/10. Also works: Lower back 4/10, Glutes 7/10.

### When should I do the Dumbbell Stiff Leg Deadlift in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Dumbbell Stiff Leg Deadlift?

Strength: 4–5 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

### What can I do instead of the Dumbbell Stiff Leg Deadlift?

Barbell: Romanian Deadlift, Single Leg Deadlift (Barbell). Kettlebell: Kettlebell Single Leg Deadlift, Kettlebell Deadlift. Resistance bands: Resistance Band Good Morning, Resistance Band Pull Through. No equipment: Bodyweight Good Morning, Feet Elevated Glute Bridge.

### What is an easier version of the Dumbbell Stiff Leg Deadlift?

Single Dumbbell Romanian Deadlift (Beginner), Cable Pull Through (Beginner).

### What is a harder version of the Dumbbell Stiff Leg Deadlift?

Staggered Stance Dumbbell Romanian Deadlift (Intermediate), Single Leg Romanian Deadlift (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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