Dumbbell Stiff-Leg Deadlift Deficit
Stand on a plate and hinge the dumbbells down for extra stretch on nearly straight legs.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings, Glutes
- Equipment
- Dumbbell
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the hamstrings, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Stiff-Leg Deadlift Deficit work?
- The Dumbbell Stiff-Leg Deadlift Deficit mainly works the hamstrings and glutes.
- What equipment do you need for the Dumbbell Stiff-Leg Deadlift Deficit?
- A dumbbell.
- How many sets and reps of the Dumbbell Stiff-Leg Deadlift Deficit?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Stiff-Leg Deadlift Deficit?
- Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Stiff-Leg Deadlift Deficit to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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