← Back to library
Last updated February 2, 2026
Media unavailable
adductorscalveshamstringsquadricepslatslower backteres majortrapezius
Straight Leg Deadlift (SDL) (Dumbbell)
Hold dumbbells in front of your thighs. Hinge back, sliding the weights down your legs. Feel the stretch in your hamstrings.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstrings
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
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 a neutral grip (palms facing your body).
- Keep your knees slightly bent and hinge forward from your hips, lowering the dumbbells towards the floor while keeping your back straight.
- Step 2Position Your Body
- Engage your core and retract your shoulder blades to maintain a strong posture.
- Ensure your gaze is forward, keeping your neck aligned with your spine.
- Step 3Lower the Dumbbells
- Lower the dumbbells towards the floor by pushing your hips back, keeping the weights close to your legs.
- Maintain a slight bend in your knees and avoid rounding your back.
- Step 4Feel the Stretch
- Lower the dumbbells until you feel a stretch in your hamstrings, typically around mid-shin level.
- Make sure to keep your back straight and core engaged throughout the movement.
- Step 5Lift the Dumbbells
- Drive through your heels and push your hips forward to return to the starting position.
- Keep the dumbbells close to your body as you lift, maintaining a straight back.
- Step 6Repeat
- Repeat the lowering and lifting motion for the desired number of repetitions, ensuring proper form with each rep.
- Step 7Finish the Exercise
- After completing your reps, stand upright with your back straight.
- Carefully place the dumbbells down on the floor.