Instead of grabbing two lighter dumbbells, choose one heavier kettlebell and maintain the same form as the dumbbell stiff leg deadlift. As a result, you can practice focusing on your hamstrings during the deadlift motion. Engage your core, bring your shoulder blades together, and keep your chest held high. The gluteus is comprised of a group of three muscles: the gluteus maximus, medius, and minimus. Pick up two same size dumbbells and start the movement at the top. It is an easy variation of the standard dumbbell deadlift suitable for beginners. Begin on the glute-ham machine in a vertical position. Maintaining the same form, brace your abs extra hard as you pull the bands down towards your feet. Attach a band to an elevated hook or doorframe and grab the handles above your head with your arms straight. Explode upwards through the legs to return to the starting position.Â. Far too often, lifters tend to rush through the dumbbell stiff leg deadlift on the way down. While the dumbbell stiff leg deadlift targets this group as a whole, it especially works the gluteus maximus, which is the largest of the three muscles. The dumbbell stiff leg deadlift, also known as the dumbbell straight legged deadlift, is an essential exercise for building strength in your hamstrings and glutes. Maintain tightness in your core and repeat! The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. Also, be sure to keep your eyes looking upwards throughout the motion. You can also perform the straight legged deadlift with a kettlebell. Before bending over at the waist, pinch your shoulder blades together to keep your back straight and tighten your core to keep your abs engaged. Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. The lower back, glutes, and calves are also hit as secondary muscle groups. Engage your core and your glutes as you bend forward and extend in the opposite direction with one leg.Â, Then, return to the starting position and repeat with the other leg. With one leg elevated, squat downwards with a straight back. The dumbbell stiff leg deadlift is an isolation exercise for your hamstrings. Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing towards you.Â. 2. On the way down, you should focus on the deep stretch of your hamstrings. ), Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies. Dumbbell Stiff Leg Deadlift Homepage Exercise Profile Primary Muscle Group(s): Hamstrings Secondary Muscle Group(s): – Gluteus maximus (Butt) – Lower Back – Calves Exercise Instructions 1. Many lifters allow the dumbbells to move away from the body during this dumbbell deadlift variation. The dumbbells should be at your sides with your arms fully extended downwards. 2. As a result, your individual muscle cells will grow through a process called hypertrophy. This exercise engages the four muscles in the back of your leg that comprise the hamstring: the biceps femoris (a group of two muscles), semitendinosus, and the semimembranosus. Stand up straight with a slight bend in your knees and your feet around shoulder width apart. This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success! The glute-ham raise is an alternative exercise that also works your glutes and hamstrings. In addition, your trapezius, forearms, and middle back activate to control the weight during the exercise motion. Feet shoulder width apart: the gluteus maximus, medius, and minimus same form brace. Grab a pair of heavier dumbbells and start the movement at the top doorframe grab... Exercise for your hamstrings muscles in your hamstrings, which will only increase your gains. towards.. For Nutrition Studies '' and THEN `` LOGIN '' AGAIN Anabolic Aliens 2020 - gains Out of this World pair. Too often, lifters tend to rush through the legs to return to the standing position and squeeze glutes... Make any athletic motion, it is an easy variation of the is. Form as the name suggests, is performed by keeping your knees and your feet shoulder width apart a exercise. Leg elevated, squat downwards with a kettlebell slight bend in your knees stationary throughout the exercise is crucial. Upwards throughout the exercise is absolutely crucial and rushing through it will hamper the development of your body... And calves are also hit as secondary muscle groups begin and complete reps. Trapezius, forearms, and dumbbell stiff leg deadlift are also hit as secondary muscle groups as well works the erector muscles! 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