Dumbbell Stiff Leg Deadlift
Built around independent dumbbell loading, Dumbbell Stiff Leg Deadlift earns a place on leg day and builds control through the whole range.
How to do Dumbbell Stiff Leg Deadlift
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
- Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Stiff Leg Deadlift Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Stiff Leg Deadlift Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Stiff Leg Deadlift
Swap Dumbbell Stiff Leg Deadlift For
Dumbbell Stiff Leg Deadlift — Frequently Asked Questions
How do you do the Dumbbell Stiff Leg Deadlift?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees. Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Stiff Leg Deadlift work?
The Dumbbell Stiff Leg Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Stiff Leg Deadlift should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Stiff Leg Deadlift good for beginners?
Yes. The Dumbbell Stiff Leg Deadlift is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Stiff Leg Deadlift?
Try the Jump Squat V. 2, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
