TETSUDumbbell Stiff Leg Deadlift
The Dumbbell Stiff Leg Deadlift is a dumbbell exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Stiff Leg Deadlift
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
- Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Stiff Leg Deadlift work?
The Dumbbell Stiff Leg Deadlift primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Dumbbell Stiff Leg Deadlift?
You need a dumbbell to perform the Dumbbell Stiff Leg Deadlift.
How many sets and reps of the Dumbbell Stiff Leg Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Stiff Leg Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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