Dumbbell Stiff Leg Deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Erector Spinae

How to do it

1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs with your palms facing your body.
2. Keeping a slight bend in your knees, hinge at your hips and lower the dumbbells towards the floor, maintaining a straight back and keeping the dumbbells close to your legs.
3. Lower the dumbbells until you feel a stretch in your hamstrings, ensuring your back remains straight.
4. Return to the starting position, extending your hips and standing tall. Repeat for the desired number of repetitions.

Form tips

• Keep your back straight and avoid rounding your shoulders.
• Engage your core throughout the exercise for stability.
• Focus on hinging at the hips rather than bending at the waist.