How to perform Dumbbell Stiff Leg Deadlift with proper form
Starting Position
- Stand with feet shoulder-width apart and hold a dumbbell in each hand, arms fully extended in front of your thighs.
- Engage your core to maintain stability.
Execution
- Hinge at the hips: Slightly bend your knees and push your hips back while keeping your back straight.
- Lower the dumbbells: Allow the weights to slide down your legs, keeping them close to your body. Focus on maintaining a flat back.
- Feel the stretch: Go as low as your flexibility allows without rounding your back—aim for a stretch in the hamstrings.
- Return to starting position: Squeeze your glutes and drive your hips forward to rise back to the starting position, maintaining a flat back.
Key Points
- Keep your head neutral with your spine.
- Do not round your back; maintain a straight spine throughout.
- Move in a controlled manner to avoid injury.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs