Dumbbell Stiff-Leg Deadlift
How to do it
- Hold a dumbbell in each hand in front of your thighs, palms facing you.
- Soften your knees and keep them fixed.
- Push your hips back and lower the dumbbells down the front of your legs.
- Stop at a strong hamstring stretch, then drive your hips forward to stand.
- Keep the weights close to your legs - distance from your body is what hurts your back.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Hamstrings 90%
- Lower back / erectors 70%
- Glutes 60%
- Forearms 35%
- Adductors (inner thigh) 15%
Other ways to train this
-
Romanian Deadlift
-
Good Morning
-
Smith Machine RDL
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Conventional Deadlift
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Cable Pull-Through
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Back Extension
-
Kettlebell Swing
-
Single-Leg Romanian Deadlift
-
Band Good Morning
-
Sumo Deadlift
Photos and form cues from free-exercise-db, released into the public domain.
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