Dumbbell Straight-Leg Deadlift
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.
INTERMEDIATE
Single-Leg Dumbbell Straight-Leg Deadlift
Single-Leg Dumbbell Straight-Leg Deadlift is a full-body movement that strengthens your complete body, emphasizing the glutes, hamstring, lower back, and shoulders.
Demonstration Video
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Target Muscles
Instructions
- Stand with a dumbbell in each hand and palms on your hips. Lift one leg off the floor, slightly bending the supporting leg. This is your starting position.
- Bend forward on your hips while lifting your free leg back. Holding the dumbbells close to your shins, lower the dumbbells until your back and free leg are almost parallel to the floor. Pause and return to the starting position in the opposite direction.
Tips
- Don't round your lower back. Always keep your chest up.
- Keep dumbbells close to your body at all times.
- Keep the weight on your heels and feel the stretch in your hamstrings as you lower the dumbbells.
Alternative Exercises
Barbell Straight-Leg Deadlift
Barbell Straight-Leg Deadlift is a great exercise that affects your posterior chain. By strengthening it, you benefit your posture and lower back strength and your explosive power, jumping, leg press, and incline running capability.
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