Straight Leg Deadlift (SDL) (Dumbbell) v2

Hold DBs. Hinge hips back. Feel hamstring stretch. Keep back flat.

Quick facts

Primary and secondary muscle groups targeted by this movement.

hamstrings

glutes (max)

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your knees slightly bent and hinge forward from your hips, lowering the dumbbells down the front of your legs while maintaining a straight back.
Step 2Position Your Body
- Engage your core and keep your shoulder blades retracted as you prepare for the lift.
- Ensure your gaze is forward, maintaining a neutral neck position aligned with your spine.
Step 3Lower the Dumbbells
- Lower the dumbbells slowly towards the ground by hinging at your hips, keeping them close to your legs.
- Go down until you feel a stretch in your hamstrings, usually around mid-shin level, while keeping your back straight.
Step 4Lift the Dumbbells
- Drive through your heels and extend your hips forward to lift your torso back to the starting position.
- Keep the dumbbells close to your body as you rise, ensuring your back remains straight throughout the movement.
Step 5Repeat
- Perform the lift and lower for the desired number of repetitions, focusing on maintaining proper form with each rep.
Step 6Finish the Exercise
- After completing your reps, carefully stand upright with the dumbbells at your sides.
- Once standing, you can safely put down your dumbbells.