Dumbbell Stiff Leg Deadlift

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Dumbbell

Body part

Upper legs

How to do the dumbbell stiff leg deadlift

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2. 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.
3. 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.
4. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every dumbbell exercise.