Hamstrings
Stiff-Legged Dumbbell Deadlift
A hamstring-focused hip hinge using dumbbells that builds the posterior chain with a nearly straight leg.
Energy burned
≈ 28 kcalFor 3 × 8–12, rest 90s · ≈ 4.9 kcal/min
Estimate range 21–35 kcal (±25 %)
Muscle mass worked16 %
Effort during a set8.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with your feet hip width apart holding a dumbbell in each hand in front of your thighs.
- 2Soften your knees slightly and set your shoulders back.
How to perform
- 1Push your hips back and lower the dumbbells down along your legs.
- 2Keep your back flat and your knees only slightly bent.
- 3Lower until you feel a strong hamstring stretch.
- 4Drive your hips forward to stand tall and squeeze your glutes.
Alternatives
See all
BeginnerBand Good MorningBands
BeginnerBand Good Morning (Pull Through)Bands
BeginnerClean DeadliftBarbell
BeginnerSmith Machine Stiff-Legged DeadliftMachine
IntermediateAlternating Hang CleanKettlebell
IntermediateCleanBarbell
IntermediateDouble Kettlebell Alternating Hang CleanKettlebell
IntermediateGood MorningBarbell
