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Upper Legs · Dumbbell
Dumbbell Stiff Leg Deadlift
Dumbbell Stiff Leg Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back 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 mideus
Secondary muscles
- Lower Back · Erector Spinae
How to do Dumbbell Stiff Leg Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs with your palms facing your body.
- Keeping a slight bend in your knees, hinge at your hips and lower the dumbbells towards the floor, maintaining a straight back and keeping the dumbbells close to your legs.
- Lower the dumbbells until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Return to the starting position, extending your hips and standing tall. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid rounding your shoulders.
- Engage your core throughout the exercise for stability.
- Focus on hinging at the hips rather than bending at the waist.
Dumbbell Stiff Leg Deadlift alternatives
More hamstrings exercises
Dumbbell Stiff Leg Deadlift FAQ
What muscles does Dumbbell Stiff Leg Deadlift work?
Dumbbell Stiff Leg Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back work as secondary muscles.
What equipment do you need for Dumbbell Stiff Leg Deadlift?
You need a dumbbell.
How many sets and reps of Dumbbell Stiff Leg 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 Stiff Leg 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 Stiff Leg 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 Stiff Leg Deadlift?
Other exercises for the hamstrings include Barbell Stiff Leg Deadlift, Bodyweight Single Leg Deadlift, Barbell Straight Leg Deadlift and Barbell Single Leg Deadlift.
For developers
Use Dumbbell Stiff Leg 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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