Intermediate
Dumbbell Straight-Leg Deadlift
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Straight-Leg Deadlift is a lower body exercise that engages your posterior chain, a group of muscles on your backside that includes the glutes, calves, lats, and hamstrings.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells in an overhand grip and hold them at arm's length in front of your thighs. Stand with your feet shoulder-width apart and slightly bent at the knees. Squeeze your core throughout the movement. -
Step 2
Without altering your knee flexion, bend your hips until your torso is almost parallel to the floor. Pause and then roll your hips forward, squeezing your buttocks tightly to return to the starting position.
Muscle Groups
Dumbbell Straight-Leg Deadlift targets Glutes, Hamstrings, Spinal Erectors, Traps as seen below.
Exercise Tips
- Do not round your lower back - keep it straight throughout the movement.
- Do not fall below your level of flexibility and mobility.
- Make sure you complete the movement by standing up straight and tensing your glutes.
Dumbbell Deadlift
Intermediate
Barbell Straight-Leg Deadlift
Intermediate
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