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Upper Legs Exercise · Dumbbell

Dumbbell Straight Leg Deadlift exercise animation

Dumbbell Straight Leg Deadlift

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

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.

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.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Straight Leg Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

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Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Straight Leg Deadlift work?
The Dumbbell Straight Leg Deadlift primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Dumbbell Straight Leg Deadlift?
The Dumbbell Straight Leg Deadlift is done with a dumbbell.
What's a good alternative to the Dumbbell Straight Leg Deadlift?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.