Stiff Leg Dumbbell Deadlift
Also known as: dumbbell stiff leg deadlift, dumbbell stiff legged deadlift, db stiff leg deadlift, dumbbell sldl, stiff leg deadlift with dumbbells, dumbbell stiff leg deadlifts
In SetGrip: Dumbbell Deadlift (Stiff Leg)
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A fixed soft bend in the knees, held constant from top to bottom, is what separates the stiff leg version from a standard dumbbell deadlift, pushing the stretch into the hamstrings instead of sharing it with the quads. Lower until the stretch is unmistakable, and let that point, not the floor, define your range.
How to do the Stiff Leg Dumbbell Deadlift
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
- Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Stiff Leg Dumbbell Deadlift work?
The Stiff Leg Dumbbell Deadlift primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Stiff Leg Dumbbell Deadlift good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stiff Leg Dumbbell Deadlift with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Stiff Leg Dumbbell Deadlift?
If you cannot do the Stiff Leg Dumbbell Deadlift, try the Barbell Deadlift, the Barbell Romanian Deadlift or the Banded Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stiff Leg Dumbbell Deadlift, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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