CompoundDumbbell
Dumbbell Stiff Leg Deadlift
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Hold dumbbells in front of thighs with palms facing back
- Stand with feet hip-width apart
- Keep your legs nearly straight with just a slight knee bend
- Hinge at the hips and lower dumbbells down
- Keep dumbbells close to your legs as you descend
- Lower until you feel deep stretch in hamstrings
- Keep your back flat throughout the movement
- Drive hips forward to return to starting position
💡Coaching Cues
- ✓
Legs stay nearly straight
- ✓
Hinge at hips
- ✓
Back stays flat
- ✓
Feel hamstring stretch
- ✓
Dumbbells stay close
- ✓
Drive hips forward
⚠️Common Mistakes
- ✗
Bending knees too much
- ✗
Rounding lower back
