Dumbbell Stiff Leg Deadlift – A Go to Lower Back Exercise

Dumbbell Stiff Leg Deadlifts are an undeniably fantastic strength training activity for your glutes. Are you looking for a way to develop some grape squeezing cheeks with some strong glutes? Then you will want to implement this how to tutorial to start moving toward your goals right away.

Dumbbell Stiff Leg Deadlift Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell Stiff Leg Deadlift Procedure

  • Stand up straight with a dumbbell in each hand arms straight.
  • While keeping your arms and legs straight lower the dumbbells down the front of your legs directly over you feet.
  • After reaching the point where you back is parallel with the floor, pull your upper body back up straight.
  • Continue to do it again completed your ideal range of reps.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Sartorius
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


When you wish to obtain the optimal muscle growth, you ought to implement these uncomplicated tips. Likewise, whenever you prefer to avoid getting an injury, you ought try these tips.

  • cut down soreness by carrying out a only a few minutes of cardio concentrating on your fatigued muscle groups at the end of your program. This aerobic exercise is going to be removing much of the lactic acid. Thus you will undoubtedly be minimizing your healing time.
  • Try Drop Sets. You can boost your muscle development by utilizing drop sets. Drop sets are any time you go to until you can do another rep then you lighten the dumbbells and keep going. You are able to drop the load many times.
  • Stay Hydrated. You will have considerably more energy and recover faster if you drink water while exercising.
  • Lift By A Place Where You Will Be Able To Look At Your Form In A Mirror. You are looking to have the opportunity to keep solid technique on every single repetition, to be able to make this happen you have got to be able to to see and fix your technique.
  • Complete Power Sets. Is carrying out a set of not one but two totally different lifts consecutive. Generally there are two key options to undertake power sets, primary is to target on one muscle. The other is to target on the opposite muscle.
  • Do the Proper Amount Of Sets Along With Rest. Your target to begin with might be to do 3 sets to near fatigue. Although, you can increase to 5 sets. If your muscles aren’t tired at the ending of 3 – 5 some thing should change. Initially you can increase the resistance to make each rep harder. Next you can cut down on the rest time in between your sets.
  • Change Your Training Sets Periodically With Different Weight And Repetition Mixtures. Just like 3 set of 8-12 for a few weeks then 5 sets of 5 reps for a week or two.
  • Slow All Movement To Just Under 6 Seconds Per Contraction And The Same For The Extension, To Boost Your Training. So that you will generate bulk you need to maximize the amount of time under tension of your primary muscles. Slowing your execution will improve the amount of time under strain. Frequent research papers have shown that about 5 seconds extension and contraction is the ideal time provides optimum benefit for developing muscle bulk. You want to include this method from time to time, and not every time you workout.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will need to keep from making these common issues to build and maintain excellent technique and continue to develop gains. As well, when you steer clear of these issues you will prevent the likelihood of having an injury.

  • You’ll Do Better To Not Cut Your Warm-Up. Warming up your Muscle tissue is the Fastest way to prevent personal injury.
  • You Can’t Rush Your Exercise. Any time you rush your exercise you are likely to have improper form and accidental injuries.
  • You’ll Do Better To Not Skip Out On Recovery Times. Over training might actually help to make you weaker rather than bigger.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Stiff Leg Deadlift Recap

You at this instant have the means to perform dumbbell stiff leg deadlift perfectly. Now your next step is to utilize dumbbell stiff leg deadlift as a part of a steady resistance training regime to strengthen your Gluteus Maximus.

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