How to perform Dumbbell Stiff Leg Deadlift with proper form
Starting Position
- Stand with feet shoulder-width apart and hold a dumbbell in each hand, arms fully extended in front of your thighs.
- Engage your core to maintain stability.
Execution
- Hinge at the hips: Slightly bend your knees and push your hips back while keeping your back straight.
- Lower the dumbbells: Allow the weights to slide down your legs, keeping them close to your body. Focus on maintaining a flat back.
- Feel the stretch: Go as low as your flexibility allows without rounding your back—aim for a stretch in the hamstrings.
- 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.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs
Plank, Bodyweight
Type: Core
Target: Abs
Synergist: Shoulders, Glutes, Quadriceps
Reverse Crunch, Cable
Type: Core
Target: Abs
Reverse Crunch, Bodyweight
Type: Core
Target: Abs
Russian Twist, Cable
Type: Core
Target: Abs
Russian Twist, Dumbbell
Type: Core
Target: Abs
Russian Twist, Bodyweight
Type: Core
Target: Abs
Side Bend, Cable
Type: Core
Target: Abs
Side Bend, Dumbbell
Type: Core
Target: Abs
Side Bend, Band
Type: Core
Target: Abs
Side Crunch, Cable
Type: Core
Target: Abs
Side Crunch, Band
Type: Core
Target: Abs
Side Crunch, Bodyweight
Type: Core
Target: Abs
Side Plank, Bodyweight
Type: Core
Target: Abs
Single Leg Bridge, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Shoulders, Hamstrings, Chest
Sit Up, Kettlebell
Type: Core
Target: Abs
Sit Up, Bodyweight
Type: Core
Target: Abs
Toes To Bar, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
V Up, Dumbbell
Type: Core
Target: Abs
Synergist: Quadriceps
V Up, Band
Type: Core
Target: Abs
Synergist: Quadriceps
V Up, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Lat Pulldown, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Lat Pulldown, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves
Romanian Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves
Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Stiff Leg Deadlift, Band
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Sumo Deadlift, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps, Hamstrings, Back
Synergist: Abs, Biceps, Forearms