The dumbbell straight leg deadlift is a variation of the traditional deadlift exercise that specifically targets the hamstrings and glutes. This exercise also helps to improve overall hip and spine mobility, as well as core stability.
How to perform
To perform the dumbbell straight leg deadlift, follow these step-by-step instructions:1. Begin by standing with your feet hip-width apart and holding a dumbbell in each hand in front of your thighs with palms facing your body.
2. Engage your core and hinge at your hips to slowly lower the dumbbells towards the floor, keeping your back straight and chest lifted.
3. As you lower the dumbbells, keep your legs straight but not locked out, and focus on pushing your hips back while maintaining a slight bend in your knees.
4. Lower the dumbbells as far as your flexibility allows, feeling a stretch in your hamstrings. Be sure to keep your back flat and avoid rounding your spine.
5. Pause at the bottom of the movement, then engage your glutes and hamstrings to reverse the movement and return to the starting position by driving your hips forward.
6. Remember to keep your core engaged throughout the exercise to help stabilize your spine.
7. Repeat for the desired number of reps, focusing on maintaining proper form and control throughout the movement.
It is important to start with light weights and focus on proper form before increasing the weight to avoid injury. Consult with a fitness professional before trying this exercise if you are unsure about your form.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.