How to perform Dumbbell Stiff Leg Deadlift with proper form

Starting Position

  1. Stand with feet shoulder-width apart and hold a dumbbell in each hand, arms fully extended in front of your thighs.
  2. Engage your core to maintain stability.

Execution

  1. Hinge at the hips: Slightly bend your knees and push your hips back while keeping your back straight.
  2. Lower the dumbbells: Allow the weights to slide down your legs, keeping them close to your body. Focus on maintaining a flat back.
  3. Feel the stretch: Go as low as your flexibility allows without rounding your back—aim for a stretch in the hamstrings.
  4. Return to starting position: Squeeze your glutes and drive your hips forward to rise back to the starting position, maintaining a flat back.

Key Points

  • Keep your head neutral with your spine.
  • Do not round your back; maintain a straight spine throughout.
  • Move in a controlled manner to avoid injury.