Stiff-Legged Dumbbell Deadlift

Stiff-Legged Dumbbell Deadlift is a resistance exercise – strength exercise involving Hamstring, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstring, Gluteus maximus
Secondary muscles: Adductor magnus, Erector spinae, Forearms
Exercise type: Resistance exercise – strength

Exercise technique

Dumbbells
Grip a dumbbell beside each hip.
Base
Place your feet around hip-width apart.
Knees
Maintain a small knee bend.
Fold forward
Send your hips backward and lower the dumbbells near the tops of your feet.
Bottom control
Stop at hamstring tension while maintaining your back line.
Rise
Extend your hips forward and lift both weights together.
Balanced finish
Stand upright without throwing your shoulders backward.

Key technique points

Carry both dumbbells along matching paths.
Keep your knees still without locking them.
Do not reach the weights forward during descent.
Do not gain extra range through your back.
Keep a firm neutral grip.
Do not bounce quickly from the bottom.

Common mistakes

Different speeds

The dumbbells pull the torso asymmetrically.

Weight reaching forward

The moment on the hips and back increases.

Fully locked knees

The controllable initial bend is lost.

Rounded descent

The spine takes the movement beyond the hamstring limit.

Swinging the dumbbell

Momentum initiates the return.

Upward shoulder pull

Unnecessary shoulder-girdle movement is added to hip work.

Frequently asked questions