Stiff Legged Deadlift (Dumbbell)
The Dumbbell Stiff Legged Deadlift is a posterior chain exercise that strengthens the hamstrings, glutes, and lower back through a deep hip-hinge movement. Using dumbbells allows for a more natural range of motion and helps correct strength imbalances between the left and right sides compared to barbell variations.
Iridium factors in the high fatigue cost of this hinge movement by checking your 7-day history to ensure your erector spinae and hamstrings have adequate recovery status before assigning it.
Form Cues
- Maintain a slight, fixed bend in your knees throughout the entire set
- Hinge at the hips to push your glutes backward as you lower the weights
- Keep the dumbbells tracking close to your shins at all times
- Maintain a neutral spine with your chest upright and shoulders back
- Squeeze your glutes and hamstrings forcefully to return to standing
- Don't lock your knees out completely straight
- Don't round your lower back or let your shoulders slump forward
- Don't allow the dumbbells to drift away from your body
- Don't squat into the movement; keep your hips high
- Don't hyperextend your lower back at the top of the lift
Common Mistakes
- Rounding the lower back
- Turning the hinge into a squat
- Locking the knees completely
- Letting weights drift forward
- Over-arching the back at lockout
Muscles Worked
This exercise primarily isolates the hamstrings and glutes by placing them under a significant stretch, which is excellent for hypertrophy. It also heavily relies on the erector spinae to maintain spinal stability and the forearms to hold the weights, providing a comprehensive posterior chain workout.
Primary
Secondary
Get Personalized Coaching for Stiff Legged Deadlift (Dumbbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.