Dumbbell Stiff Leg Deadlift — how to, muscles worked, alternatives

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

Substitutes by equipment

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

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 Beginner
Easier Single Dumbbell Romanian Deadlift Beginner
This exercise Dumbbell Stiff Leg Deadlift Beginner
Harder Staggered Stance Dumbbell Romanian Deadlift Intermediate
Harder Single Leg Romanian Deadlift Intermediate

Too hard for now? Start with the Single Dumbbell Romanian Deadlift.

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.