Legs
The main muscle group listed for this exercise.
Exercise guide
Stiff-Legged Dumbbell Deadlift
Stiff-Legged Dumbbell Deadlift is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes and back.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Stiff-Legged Dumbbell Deadlift also involves glutes, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Stiff-Legged Dumbbell Deadlift
- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
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More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Clean Deadlift
Clean Deadlift is a beginner-friendly leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseBarbell Deadlift
Barbell Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeadlift with Bands
Deadlift with Bands is an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeadlift with Chains
Deadlift with Chains is an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Stiff-Legged Dumbbell Deadlift.
What muscles does Stiff-Legged Dumbbell Deadlift work?
Stiff-Legged Dumbbell Deadlift primarily trains the legs and also involves the glutes and back.
Is Stiff-Legged Dumbbell Deadlift beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Stiff-Legged Dumbbell Deadlift?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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