Stiff Legs Deadlift (Dumbbell)
The Stiff Legs Deadlift (Dumbbell) is a dumbbell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Stiff Legs Deadlift (Dumbbell)
- 1Stand tall with a dumbbell in each hand in front of your thighs, feet about hip-width apart, knees slightly bent, chest up, and shoulders relaxed but pulled gently back.
- 2Keeping your back flat, push your hips straight back and lower the dumbbells down the front of your legs until you feel a strong stretch in your hamstrings, then squeeze your glutes to drive your hips forward and stand back up in a smooth, controlled motion, breathing in as you lower and out as you rise.
Coach tips
- Keep the dumbbells close to your legs the whole time so your lower back doesn’t take over.
- Don’t lock your knees; keep a soft bend so you feel the stretch in your hamstrings, not in your joints.
- Move slowly and stop the descent if your back starts to round or you feel any sharp pain in your lower back.
Train hamstrings smarter
One rep, one set. Hypro turns the Stiff Legs Deadlift (Dumbbell) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Stiff Legs Deadlift (Dumbbell) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Stiff Legs Deadlift (Dumbbell) fits right into proven hypertrophy and strength templates.
