Step by step instructions, muscle activation and variants for the One Dumbbell Stiff Leg Deadlift.
The dumbbell stiff leg deadlift is a hip hinge exercise that isolates the hamstrings and glutes by keeping the knees nearly locked throughout the movement. Holding dumbbells at your sides, you hinge forward at the hips, lowering the weights along your legs while maintaining a flat back.
Common mistakes content is coming soon.
The One Dumbbell Stiff Leg Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.