Male

Dumbbell Straight Leg Deadlift

Muscles involved

Figuring out where the dumbbell straight leg deadlift fits into your workout routine is key to maximizing muscle growth and recovery. While you could technically perform it light during a warmup, this exercise truly excels during the main strength block of your leg day. Using dumbbells allows for a deep stretch and controlled range of motion that specifically targets your glutes and hamstrings. Placing it right after your heavy compound lifts or near the middle of your session ensures your posterior chain receives maximal stimulus without fatiguing your lower back too early in the workout.

How to do it

1. Stand with feet shoulder-width apart, holding weights with arms extended. 2. Keep your knees still and lean forward from your waist. 3. Lower the weights towards the floor, keeping your back straight. 4. Stand up by contracting your glutes and lower back.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your legs with minimal flexion throughout the movement. - Lower the weights, keeping them close to your legs. - Stand up by contracting your glutes and lower back, not by rounding your back.