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Dumbbell Straight Leg Deadlift
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms extended and a slight bend in your knees. Keeping your back straight and core engaged, hinge at your hips to lower the dumbbells down the front of your legs until you feel a stretch in your hamstrings, then drive your hips forward to return to standing. Keep the dumbbells close to your legs and avoid rounding your back throughout the movement.
- Target muscles
- Glutes, Upper legs, Lower back
- Also works
- Abs, Upper back, Forearms
- Equipment
- Dumbbell
- Training style
- Gym-based, Home
- Logged as
- Weight and reps
- Popularity
- 85 of 100
Dumbbell Straight Leg Deadlift: how to do it
- Begin by standing upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body). Keep your arms fully extended and the dumbbells resting in front of your thighs.
- Engage your core and maintain a slight bend in your knees. Keep your back straight and your chest up throughout the movement.
- Slowly hinge at your hips, lowering the dumbbells toward the ground while keeping them close to your legs. Focus on pushing your hips backward rather than bending your knees further.
- Lower the dumbbells until you feel a stretch in your hamstrings or until your torso is nearly parallel to the ground. Avoid rounding your back.
- Pause briefly at the bottom of the movement, then engage your glutes and hamstrings to return to the starting position by driving your hips forward.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
Common mistakes
Avoid rounding your back, locking out your knees, or letting the dumbbells drift away from your legs. Keeping a slight bend in the knees and maintaining a tight core will help protect your lower back.
Alternatives
More Glutes exercises
Questions about Dumbbell Straight Leg Deadlift
What muscles does the Dumbbell Straight Leg Deadlift work?
This exercise primarily targets your glutes, hamstrings, and lower back. It also engages secondary muscles such as your abs, upper back, and forearms for stability and grip.
Do I need dumbbells for the Straight Leg Deadlift or can I use other equipment?
Dumbbells are ideal for this movement because they allow for natural wrist positioning and controlled range of motion. If you don’t have dumbbells, you can use kettlebells or weight plates with a similar technique.
Is the Dumbbell Straight Leg Deadlift suitable for beginners?
Yes, beginners can perform this exercise if they start with light weights and focus on proper form. Practicing the hip hinge without weights first can help reduce the risk of injury.
What are common mistakes to avoid when doing the Dumbbell Straight Leg Deadlift?
Avoid rounding your back, locking out your knees, or letting the dumbbells drift away from your legs. Keeping a slight bend in the knees and maintaining a tight core will help protect your lower back.
How many sets and reps should I do for the Dumbbell Straight Leg Deadlift?
A typical recommendation is 3–4 sets of 8–12 reps, depending on your strength level and training goals. Focus on controlled movements over heavier weights for muscle activation and safety.
What safety tips should I follow during the Dumbbell Straight Leg Deadlift?
Always warm up your hamstrings and lower back before performing this exercise. Keep the movement slow and controlled, and stop if you feel sharp pain or excessive strain in your lower back.
Are there any variations of the Dumbbell Straight Leg Deadlift I can try?
You can perform single-leg variations to improve balance and unilateral strength or use a deficit platform to increase the range of motion. Changing dumbbell grip position can also alter muscle emphasis.