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Upper Legs · Dumbbell
Dumbbell Staggered Deadlift
Dumbbell Staggered Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the quadriceps, lower back and core assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Transversus Abdominis
- Calves · Gastrocnemius, Soleus
- Forearms · Forearm Flexors, Forearm Extensors
How to do Dumbbell Staggered Deadlift
- Stand with one foot fully planted and place the opposite foot a short step behind, resting on the ball of the foot with the heel raised. Hold a dumbbell in each hand using an overhand grip.
- Shift most of your weight onto the front leg, slightly bend both knees, and push your hips backward as you hinge your torso forward.
- Lower the dumbbells in front of your shins while keeping your back straight and the weights close to your legs.
- Press through your front foot and drive your hips forward to return upright, then complete the repetitions before switching your stance.
Form tips
- Keep most of your body weight on the front leg and use the rear foot mainly for balance.
- Push your hips backward rather than lowering into a squat.
- Stop lowering when you feel a controlled stretch without rounding your back.
- Inhale as you hinge forward and exhale as you return to standing.
Dumbbell Staggered Deadlift alternatives
More hamstrings exercises
Dumbbell Staggered Deadlift FAQ
What muscles does Dumbbell Staggered Deadlift work?
Dumbbell Staggered Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and Gluteus Maximus). The quadriceps, lower back, core, calves and forearms work as secondary muscles.
What equipment do you need for Dumbbell Staggered Deadlift?
You need a dumbbell.
How many sets and reps of Dumbbell Staggered Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Staggered Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Staggered Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Staggered Deadlift?
Other exercises for the hamstrings include Plate Staggered Deadlift, Kettlebell Staggered Deadlift, Barbell Staggered Deadlift and Plate Staggered Pinch Grip Deadlift.
For developers
Use Dumbbell Staggered Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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