How to do Dumbbell Stiff Leg Deadlift to Build Hamstrings, Glutes, Lower Back

Are you looking to build stronger hamstrings and glutes? Are you tired of endless squats, but still wanted to strengthen your lower back? Then try a dumbbell stiff leg deadlift! This powerful exercise is perfect for activating all the big muscles in your back while providing stability and support to your spine. It’s an excellent addition to any strength training routine, helping release tension in tight hips. With proper technique and focus on form, you can make this move safely from home or in the gym with just one pair of dumbbells!

Keep reading for step-by-step instructions on how to correctly perform the stiff leg deadlift with dumbbells, variations and modifications, essential tips, and mistakes.

Stiff Leg Dumbbell Deadlift Muscles Worked

The dumbbell stiff leg deadlift primarily works the glutes, hamstrings, and lower back. However, it also engages your core muscles to help you maintain balance throughout the movement. Additionally, the dumbbells will challenge your grip strength and forearms during the exercise.

How to do a Stiff Legged Deadlift with Dumbbells?

1. Start by standing with your feet hip-width apart, holding dumbbells in each hand. Keep your arms straight and palms facing the sides of your body.

2. Bend at the waist while maintaining a straight back and pushing your hips back as you lower the dumbbells toward the floor. As you descend, keep your chest up, gaze forward, and your shoulders back.

3. Once you reach the bottom position, pause for a few seconds and squeeze your glutes before pushing your hips forward and returning to the starting position.

4. Aim for 3-4 sets of 8-12 reps, and remember to maintain a light hold on the dumbbells and keep your back flat throughout the exercise.

Variations and Modifications:

The stiff leg deadlift dumbbell can be modified to increase or decrease the difficulty of the exercise. Here are a few variations to try:

1. Single-leg dumbbell stiff leg deadlift: This variation requires balance and stability, making it a great addition to any balance-focused workout.

2. Barbell stiff leg deadlift: Using a barbell instead of dumbbells will increase the load and challenge your muscles even more.

3. Kettlebell stiff leg deadlift: Using kettlebells instead of dumbbells will change the center of gravity and challenge your muscles slightly differently.

Important Tips While Doing Stiff-Legged Dumbbell Deadlift

1. Keep your core engaged and your back as flat as possible throughout the exercise.

2. Avoid rounding your lower back or arching it excessively.

3. Focus on squeezing your glutes at the top of the movement to get maximum benefits from this exercise.

4. Use a light grip on the dumbbells to ensure you don’t strain your hands or arms.

Mistakes to Avoid

1. Lifting too heavy dumbbells. Use dumbbells that you can control and keep your back straight throughout the exercise.

2. Not pushing your hips back far enough. Make sure to really push them back and lower the dumbbells toward the floor.

3. Not squeezing your glutes at the top of the movement. This is an important part of the exercise, so don’t forget to do it!

Suggested Read: Smith Machine Good Mornings Exercise for Glutes, Hamstrings


The dumbbell stiff leg deadlift is a great exercise to strengthen your glutes, hamstrings, and lower back while providing stability and support to your spine. When done correctly, it can help release tension in tight hips while also engaging your core muscles. With these step-by-step instructions and important tips on form, you can do this powerful exercise safely from home or in the gym with just one pair of dumbbells! Have fun and stay safe!

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