Dumbbell Stiff Deadlifts
Dumbbell stiff deadlifts are a dumbbell hip hinge exercise targeting the hamstrings. Maintaining nearly straight legs during the hinge maximizes the stretch and contraction of the hamstrings, building posterior chain strength and flexibility.
How to do it
- Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- With a slight bend in your knees, hinge at the hips and lower the dumbbells along your legs.
- Keep your back flat and lower until you feel a strong stretch in your hamstrings.
- Squeeze your glutes and drive your hips forward to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a soft bend in your knees
- Hinge back from your hips
- Keep the dumbbells close to your legs
- Maintain a flat back throughout
Breathing: Inhale as you hinge your hips backward and lower the weights; exhale as you press your hips forward to stand up.
Common mistakes
- Rounding your lower back puts unnecessary stress on the spine instead of working the hamstrings.
- Bending the knees too much turns the movement into a squat and reduces hamstring activation.
- Looking up at the mirror strains the neck; keep your gaze neutral slightly down and ahead.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, traps.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 75 s
Lose weight
3 sets x 12-15 reps, rest 60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back pain, stop the exercise immediately and ease off.
- If you have ongoing hip or lower back discomfort, choose a gentler hinging variation or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my legs be completely straight?
No, keep a slight, natural bend in your knees to protect the joint and better target the hamstrings.
Why do I feel this in my lower back instead of my hamstrings?
This usually happens if your lower back rounds or if you are lowering the weights too far down without the flexibility. Reduce the range of motion and focus on pushing your hips back.
How often can I do stiff deadlifts in a week?
Two to three times a week with at least a day of rest in between is plenty for most beginners.