Dumbbell Straight 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. Begin by standing with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your thighs. Keep your legs straight but not locked.
2. Keep your back straight and hinge at your hips, lowering the dumbbells towards the floor. Push your hips back while 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 by driving your hips forward and standing up straight, squeezing your glutes at the top. Repeat for the desired number of repetitions.

Form tips

• Engage your core throughout the movement to support your spine.
• Keep the dumbbells close to your legs as you lower and lift them.
• Focus on hinging at the hips rather than bending at the waist.