Dumbbell Single Stiff Leg Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Erector Spinae, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Stiff Leg Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Single Stiff Leg Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in one hand.
- Unlock your knees slightly, keeping your back straight.
- Hinge at the hips while lowering the dumbbell towards the ground, lifting the opposite leg straight back behind you.
- Maintain a neutral spine and keep the dumbbell close to your body.
- Return to the starting position and repeat for the desired repetitions before switching legs.
Common Mistakes
- Bending the knees too much during the lift.
- Arching the back instead of keeping it straight.
- Not engaging the core throughout the movement.
Modifications
- Use lighter weights to practice form before increasing the load.
- Perform the exercise with a slight bend in the knee for those with limited flexibility.
Tips
- Maintain a straight back throughout the movement.
- Lift with your hips, not with your back.
- Focus on controlling the weight during both the upward and downward phases.
Dumbbell Single Stiff Leg Deadlift Alternatives
Tags
hip hinge
deadlift
glutes
hamstrings
strength training
lower body
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