Exercise guide
Dumbbell Straight Leg Deadlift
- Intermediate
- Compound
- Rep-based
- Lower legs
- Waist
This compound hinge movement targets the entire posterior chain, specifically emphasizing the hamstrings and glutes through a deep eccentric stretch. It builds functional strength and improves lower back stability by requiring a rigid torso throughout the range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with an overhand grip.
- Maintain a slight, fixed bend in your knees throughout the entire set; do not lock them out completely.
- Pull your shoulder blades back and down to set a neutral spine and engage your core.
How to do it
- Inhale and initiate the movement by pushing your hips back as far as possible, keeping the dumbbells 'shaving' your legs as they descend.
- Lower the weights until you feel a deep stretch in your hamstrings, typically mid-shin, while ensuring your back remains perfectly flat.
- Exhale and drive your hips forward to return to the starting position, squeezing your glutes hard at the top.
- Maintain a controlled 3-second tempo on the descent and a powerful 1-second tempo on the ascent.
Form checklist
- Keep the dumbbells as close to your legs as possible to minimize shear force on the lower back.
- Maintain a neutral neck by tucking your chin slightly and looking at the floor a few feet in front of you.
- Stop the descent once your hips stop moving backward to prevent the lower back from rounding.
- Ensure your weight is distributed through your heels and mid-foot, not your toes.
Pro tips
- Focus on the mind-muscle connection by imagining you are pushing a wall away with your glutes as you hinge back.
- To maximize hamstring recruitment, think about 'pulling' the floor back with your heels as you return to a standing position.
Make it harder
- Perform the movement as a Single-Leg Straight Leg Deadlift to increase stability demands and address muscle imbalances.
- Add a 2-second pause at the bottom of the movement to increase time under tension in the fully stretched position.
Frequently asked
- What muscles does the dumbbell straight leg deadlift work?
- The dumbbell straight leg deadlift primarily targets the erector spinae, glutes, and hamstrings, and also works the adductors, obliques, and quadriceps as secondary muscles.
- What equipment do you need for the dumbbell straight leg deadlift?
- The dumbbell straight leg deadlift uses dumbbell.
- Is the dumbbell straight leg deadlift good for beginners?
- The dumbbell straight leg deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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