Type of exerciseCompound

Muscles usedAbs, Adductor, Calves, Forearms, Glutes, Lats, Lower back, Quads, Traps, Upper back


Stretched legs are a variation of the classic deadlift.

Mainly it will be effective for hamstrings. it will work many other muscles such as: abdominals, adductors, calves, forearms, glutes, lats, lower back, quads, traps and upper back.

Ultra complete, it is one of the best compound exercises to strengthen its posterior chain.

Instructions for stiff legged dumbbell deadlift

  • 1. Place your hips above the dumbbells, feet are at the width of the pelvis.
  • 2. Lean your bust with your back flat, especially your lower back. And grab the dumbbells with the palms facing each other. Keep an alignment equal to the spacing of your shoulders. The legs are almost strained.
  • 4. Bring out the torso, push the feet into the ground and bring your hips forward to raise the dumbbells to their height. Feel a muscle connection at the back of the thigh.
  • 5. Again, push your hips and buttocks back with your back flat, lower the dumbbells closest to your legs to below your knees.
  • 6. Continue your series by repeating the movement.

Stiff legged dumbbell deadlift : techniques, tips and advice

  • 1. The legs are not fully stretched, stay slightly bent at the knees.
  • 2. Voluntarily contract the glutes on the ascent.
  • 3. Use a belt of force placed at the lower back level to secure your back.
  • 4. Do not try to go down too low, keep control of the movement, if your back is rounded do not go lower. Do not bend your back.
  • 5. Do not pull the bar with your arms and leave them stretched during exercise.

Please log in to leave a comment

No comments