Male

Dumbbell Stiff Leg Deadlift

Muscles involved

Knowing exactly where to program the Dumbbell Stiff Leg Deadlift within your workout schedule will make a massive difference in your leg development. Since this dumbbell exercise aims to deep stretch and isolate the posterior chain, it fits perfectly as a primary strength builder midway through your session. Alternatively, you can use it near the end of your leg routine as a finisher, using moderate weight to pump blood into your hamstrings and glutes through high-quality controlled reps. Rather than chasing ultra-heavy loads, place this exercise when your muscles are fully warm so you can maximize time under tension and drive real hypertrophy into the back of your thighs.

How to do it

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with arms fully extended. 2. Keeping your legs as straight as possible (with a slight bend in the knees), hinge at your hips to lower the dumbbells towards your feet. 3. Pause at the bottom, feeling a deep stretch in your hamstrings. 4. Squeeze your glutes and drive your hips forward to raise your torso back to the upright starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your legs as straight as possible, with only a slight bend in the knees. - Feel the deep stretch in your hamstrings as you lower the dumbbells. - Push your hips back, not down, to protect your lower back. - Squeeze your hamstrings and glutes to return to the top.