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Hamstrings · Intermediate

Dumbbell Stiff Leg Deadlift

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Dumbbell Stiff Leg Deadlift demonstration

Exercise overview

Training details

HamstringsGlutes

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the dumbbells against the front of your thighs, feet about hip-width apart, and knees only slightly bent.
  2. 02Brace your trunk and push your hips backward while keeping the knee angle nearly unchanged.
  3. 03Lower the dumbbells close to your legs with straight arms and a long, neutral spine.
  4. 04Stop when the hamstrings are strongly loaded or before your back begins to round.
  5. 05Drive the hips forward to stand tall without leaning backward or turning the movement into a squat.

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Variations

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Alternatives

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