Dumbell Single Leg Stiff-leg Deadlift

Dumbbell Single Leg Stiff-leg Deadlift


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



Hold dumbbell in each hand. Position dumbbells down in front of upper thighs with arms straight. Stand with feet together. Lift leg slightly so foot is just off floor.


Lower dumbells to floor while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or dumbells contacts floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.


Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Those with less flexibility may need to bend knee of supporting leg more so dumbells can come closer to floor. At top of movement, lifted foot can make contact with floor to maintain balance between repetitions.

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