Dumbbell Straight Leg Deadlift

Beginner

Glutes

Dumbbell

The point of Dumbbell Straight Leg Deadlift is strength you can feel outside the gym; independent dumbbell loading is how it gets there.

How to do Dumbbell Straight 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 your torso to lean forward.
Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Straight Leg Deadlift Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Straight Leg Deadlift Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Dumbbell Straight Leg Deadlift

Harder progression

Glute Bridge March

Swap Dumbbell Straight Leg Deadlift For

Band Squat

Cable Pull Through (with Rope)

Spider Crawl Push Up

Dumbbell Straight Leg Deadlift — Frequently Asked Questions

How do you do the Dumbbell Straight 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 your torso to lean forward. Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent. 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 Straight Leg Deadlift work?

The Dumbbell Straight 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 Straight Leg Deadlift should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Straight Leg Deadlift good for beginners?

Yes. The Dumbbell Straight 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 Straight Leg Deadlift?

Try the Band Squat, Cable Pull Through (with Rope) or the Spider Crawl Push Up. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.