The stiff-legged dumbbell deadlift is a hinge with nearly straight knees: the backs of your thighs stretch and do the work.
1Starting positionStart2End positionFinish
Setup
Stand with the dumbbells in front of your thighs, feet hip-width, knees slightly bent and staying that way. Push your hips back and hinge with a flat back, dumbbells sliding down your legs. Lower to a hamstring stretch and stand up.
Execution
Stand with dumbbells in front of your thighs, feet shoulder-width apart, knees slightly bent.
Inhale and hinge forward, pushing your hips back, dumbbells sliding along your legs.
Exhale and return to standing, squeezing your glutes.
Common mistakes
Rounding your back to get the dumbbells lower — your depth ends where your back stays flat.
Bending your knees and turning it into a deadlift — keep the knee angle fixed.
The dumbbells drifting away — keep them close to your thighs and shins.
Leaning back at the top — just stand tall with your glutes squeezed.
Alternatives
Equipment taken or the movement doesn't suit you — try Smith Machine Stiff-Legged Deadlift, Stiff-Legged Deadlift, Romanian Deadlift. All 7 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
