Upper Legs Exercise · Dumbbell

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Dumbbell Straight Leg Deadlift

This is essentially the same movement as a stiff-leg deadlift, with the knees locked out fully rather than just softened — the straighter the leg, the deeper the hamstring stretch and the lighter the load needs to be. It's less about how much weight moves and more about controlling the descent.

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Also known as: Db Straight Leg Deadlift, Dumbell Straight Leg Deadlift

Category

Upper Legs

Equipment

Dumbbell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Straight Leg Deadlift

1. Stand with your feet shoulder-width apart, gripping a dumbbell in each hand with an overhand grip.
2. With your back flat and core braced, hinge at the hips and lower the dumbbells toward the floor, letting your torso tip forward.
3. Keep lowering until you feel a stretch through your hamstrings, maintaining a slight bend in your knees.
4. Pause briefly at the bottom, then squeeze your glutes and hamstrings to raise your torso back to standing.
5. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Straight Leg Deadlift mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Barbell Deadlift Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Dumbbell Straight Leg Deadlift work?

The Dumbbell Straight Leg Deadlift mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Straight Leg Deadlift?

You do the Dumbbell Straight Leg Deadlift with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Straight Leg Deadlift?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Straight Leg Deadlift?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Straight Leg Deadlift?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.