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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back
- Equipment
- Dumbbells
Dumbbell Stiff Leg Deadlift
4 steps Updated 29/08/2026
Dumbbell Stiff Leg Deadlift is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs with your palms facing your body.
- 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.
- Lower the dumbbells until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Return to the starting position, extending your hips and standing tall. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Dumbbell Stiff Leg Deadlift
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