Dumbbell Straight Leg Deadlift
- Primary musclesHamstrings
- EquipmentDumbbell
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Straight Leg Deadlift".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsHold a dumbbell in each hand in front of your thighs, with your feet about hip-width apart.
Soften your knees slightly and keep them in that position for the whole set.
Push your hips back and lower the dumbbells along your legs, keeping your back straight and your shoulders pulled back.
Stop when you feel a strong stretch in the back of your thighs, usually around mid-shin.
Squeeze your glutes and drive your hips forward to stand tall again.
Rounding your back or letting the dumbbells drift away from your legs puts the load on your spine. Lower the weight and shorten the range.
Think of the movement as a hip hinge rather than a squat. Your knees barely change angle.
Similar exercises
All Hamstrings exercises · 41
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.