Dumbbell Straight Legs Deadlift

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with an overhand grip.
2. Engage your core, pull your shoulder blades back and down, and maintain a slight, soft bend in your knees.
3. Distribute your weight evenly across your feet, focusing on the mid-foot and heel.

How to do it

1. Inhale and hinge at the hips, pushing your glutes backward while lowering the dumbbells vertically toward the floor.
2. Keep the dumbbells close to your shins and lower them until you feel a significant stretch in your hamstrings, maintaining a flat back throughout.
3. Exhale and drive through your heels, squeezing your glutes to return to a standing position.
4. Maintain a controlled 3-0-1-0 tempo, taking three seconds to lower the weight and one second to return to the start.

Form checklist

• Keep the spine neutral from head to tailbone; do not round the lower back.
• Keep the dumbbells close to your legs throughout the entire range of motion.
• Avoid locking out your knees completely; keep a 'soft' micro-bend to protect the joint.
• Stop the descent once your hips stop moving backward to avoid lumbar flexion.

Pro tips

• Focus on 'pushing the floor away' with your feet as you rise to maximize glute and hamstring engagement.
• Think about reaching your hips toward the wall behind you to deepen the hamstring stretch and ensure a proper hinge.

Make it harder

• Increase the range of motion by standing on a small platform (deficit) if your mobility allows for a deeper stretch.
• 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 legs deadlift work?

The dumbbell straight legs 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 legs deadlift?

The dumbbell straight legs deadlift uses dumbbell.

Is the dumbbell straight legs deadlift good for beginners?

The dumbbell straight legs deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps