Description

The dumbbell stiff leg deadlift is a compound exercise that primarily targets the hamstrings and lower back while also engaging the glutes and core for stability.

Starting Position

Stand with your feet hip-width apart, holding a pair of dumbbells in front of your thighs with a pronated grip (palms facing your body).

Technical Execution

Keeping your back straight, push your hips back as you lower the dumbbells towards the floor while maintaining a slight bend in your knees. Lower the dumbbells as far as your flexibility allows, feeling a stretch in your hamstrings.

Range of Motion

To ensure a full range of motion, focus on maintaining a neutral spine and lowering the dumbbells until your torso is parallel to the floor or slightly below.

Variations

Variations include using a barbell instead of dumbbells, performing the exercise using a deficit for increased range of motion, or incorporating pauses at the bottom of the movement.

Common Mistakes

Common mistakes include rounding of the back, using too much weight, and not maintaining a slight bend in the knees throughout the movement.

Practical Advice

It's important to start with a light weight to focus on form and gradually increase the weight as you become more comfortable with the movement.

Additional Notes

This exercise is great for improving hamstring flexibility and strengthening the posterior chain.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

hamstrings

Secondary Muscles