Who Should Do?

Individuals Wanting To Strengthen The Hamstrings And Erector Spinae

All deadlift variations, dumbbell stiff leg deadlift included, effectively strengthen the posterior muscle groups. However, studies have shown that the dumbbell stiff leg deadlift is the better option for improving back and hamstring strength.

This is because minimal bending through the knees places more muscle strain on the hamstrings and spinae erector muscles.

Athletes And Sports Enthusiasts

Studies point to hamstring injuries as one of the most common athlete injuries. One of the main reasons is, that they are involved in many dynamic movements of the knee found in sports. 

It’s also common to see muscular imbalances between the quadriceps and hamstring muscles This leaves the hamstring vulnerable to strains and tears. The hamstrings are very difficult to rehabilitate and there is a high incidence of re-injury. Therefore, strengthening the hamstrings is an effective way to prevent potential injury. 

Who Should Not Do?

Individuals With Lower Back Injuries

During the dumbbell stiff leg deadlift, you may feel additional strain on your lower back. Less bending through the knees means more flexion is required through the hips to perform the movement properly. This places more tension on the lower back and can increase intensity on the lower spine.

Individuals with pre-existing back injuries should first strengthen the erector spinae before attempting the dumbbell stiff leg deadlift.

People With Poor Hamstring Flexibility

Dumbbell stiff leg deadlifts elongate the hamstring muscle fibers over time, contributing to greater hamstring flexibility. This is because the hamstrings are lengthened under tension — a clinically proven technique for increasing muscle flexibility and strength.

However, individuals with tight hamstrings will struggle to maintain proper posture during a dumbbell stiff leg deadlift. They may compensate by transferring more load-bearing force to the lower back, leading to possible injury. RDLs, which allow for greater bend through the knee, will be a better option for these individuals.

Pregnant Women

Exercise during pregnancy is proven to reduce negative outcomes, like gestational diabetes and hypertensive disorders. But as pregnancy progresses, it’s important to make appropriate changes to your workout plan.

In the later stages of pregnancy, forward-folding exercises like the dumbbell stiff leg deadlift should be avoided. Instead, try incorporating squats or walking lunges — but only after getting the go-ahead from your doctor.

Benefits Of The Exercise

Glute And Hamstring Muscle Gains

There’s no denying the effectiveness of the dumbbell stiff leg deadlift for building strength and mass in the posterior chain. Stiff leg deadlifts heavily involve hip extension, directly targeting the gluteus maximus and hamstrings. 

This exercise maximizes glute and hamstring engagement by requiring a powerful hip thrust during the concentric phase. This is the part of the movement where you lift the weight back to the starting position.​

Improved Mobility And Flexibility

Stiff leg deadlifts can significantly impact both flexibility and mobility. They can help lengthen the posterior chain muscles while allowing for more movement through the hip joint. This controlled stretch is particularly effective in improving hamstring length and reducing tightness​.

Stiff leg deadlifts require a deep hinge through the hips, which helps improve the range of motion at the hip joint. By performing the hip hinge movement, you enhance the functional mobility of the hips. Movements like bending and lifting become more efficient and reduce your risk of injury in the future.

Increased Core Stability

The abdominal muscles weren’t mentioned in the overview of the primary and secondary muscles worked sections. However, they play an important role in the dumbbell stiff leg deadlift.

During a stiff leg deadlift, the core muscles contract isometrically to keep the spine stable and neutral. Isometric contractions are muscle contractions that don’t change the length of a muscle.

This contraction happens when muscles play a supporting role instead of producing motion. The core works opposite the erector spinae muscles and is essential to maintaining spine alignment during your lift.

Enhanced Athleticism

Often overlooked, the hamstrings are involved in explosive movements essential to many sports. Whether you’re sprinting, decelerating, jumping, kicking, or changing directions, your hamstrings play a key role.

Therefore, increasing hamstring strength with dumbbell stiff leg deadlifts is an easy way to improve your overall athleticism.

Frequently Asked Questions